| | ❤️🩹 The health benefits of a stronger, fitter you |
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The evidence is overwhelming that resistance training has profound benefits for your health and well-being. Yet most adults don’t participate regularly in any muscle-strengthening activities.
That’s partly because, historically, public messaging has largely focused on aerobic exercise. We all know about step counts, right?
The idea that resistance training is good for you, “even if you’re not a bodybuilder or muscle head, has come decades later,” explains exercise psychologist Paddy Ekkekakis.
Here’s what science says about it. It’s great for your overall health … One of the top scientists in the field, Brad Schoenfeld, sums it up nicely: "Basically, every organ system is positively affected,” he says.
Research shows that resistance training improves blood pressure, lowers cholesterol, helps your body manage blood sugar, burns fat and benefits other areas of cardiovascular and metabolic health. It also cuts your risk of chronic illnesses like Type 2 diabetes, heart disease and cancer.
The list goes on. It strengthens your bones, reduces chronic pain and bolsters the immune system. There’s accumulating evidence on how it changes your brain, preserving cognitive function and guarding against age-related diseases like dementia. … and your mental healthFor example, one trial found that less than a month of twice-weekly resistance training led to meaningful improvements in symptoms of depression and anxiety. That’s according to Darragh O’Sullivan, a researcher at the University of Limerick, whose team has done numerous studies on the topic. It can help you live longer“Strength is probably one of the best predictors of longevity,” says Keith Baar, a muscle and tendon researcher at the University of California, Davis.
All of us naturally begin to lose muscle mass as we age — a process that starts as early as our 30s. Over time, this can lead to a dangerous condition, known as sarcopenia, which is why resistance training is, if anything, even more important as we get older.
One data point that Baar shared really left an impression on me: If you’re in the strongest third of the population in the middle of your life, you're 2 ½ times more likely to make it to 100 years old.
And it’s never too late. Folks in their 80s can benefit from resistance training just as much as their decades-younger counterparts. |
✅ What you’ll need for this challenge: A checklist |
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Take a moment to make sure you have everything on this checklist. You’ll need it as our newsletter series progresses. ✅ A place to exerciseMost of us associate building muscle with going to the gym. If you have access to one, and that makes sense for you, GREAT.
Remember, the gym doesn’t have to be intimidating. Exercise physiologist David Behm says the weight room has changed a lot since he was lifting in the 1970s. Nowadays, he and his wife see plenty of women there, as well as folks who are in their 60s or older.
Of course, not everyone has the time, money or ability to go to the gym. Think about another space where you can work out, whether that’s your basement or living room. Just make sure you have enough room to lie flat, even better if you have a mirror nearby to check your form. ✅ Weight (including your own!)Weights will be helpful as we give you advice on how to gauge your strength and progress, but they are not mandatory. In fact, one researcher in the United Kingdom told me he has spent many years primarily training with his own body weight.
If you are interested in getting weights to support your journey, consider getting dumbbells or kettlebells heavy enough to challenge you. Borrow them from a friend or your local library’s Library of Things. See if you can buy them secondhand.
Another option is resistance bands, which are versatile and quite affordable. We’ll offer guidance about how to use these exercise tools in future newsletters. ✅ Time on the calendarExercise scientist Jasmin Ma advises using “action planning,” meaning “have a frank conversation with yourself about what’s reasonable” and set a specific time on your calendar. It’s not enough to say “sometime in the morning.” Be concrete!
We’ll walk you through the evidence on how much time you’ll need. It will range from 30 minutes to about an hour and a half a week. More if you’re feeling ambitious!
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👋 Last but not least, leave these assumptions behind! |
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The experts I spoke to offered surprising insights about resistance training. I noticed their evidence-based advice runs counter to some popular narratives. They told me: - You DON’T need to lift heavy to see big results.
- Getting stronger does NOT require complicated routines.
- You DON’T need to spend many hours in the gym to make real progress.
- You DON’T have to wreck your muscles and get sore for the exercise to “work.”
- You’re NOT too old to build muscle.
I hope these are encouraging as you move forward on this journey with me.
Lastly, I’d love to hear from you. What made you decide to join our strength newsletter? Email me at lifekit@npr.org and tell me your story — and feel free to share any comments or questions.
Will |
This newsletter was edited by Malaka Gharib, Carmel Wroth, Meghan Keane and Emily Barocas. Copy editing by Pam Webster. The visual editor is Beck Harlan.
Like this newsletter series? Share it with a friend and tell them to sign up. |
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