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Weight training is often overlooked in favor of cardiovascular exercise when it comes to physical health. However, it is a vital ingredient for overall health, particularly in the fight against two age-related diseases: sarcopenia and osteoporosis. Let’s explore how strength training boosts health, compare the benefits of free weights and machines and provide guidance for scientifically programming your strength training routine.
Muscles: more than just movement
Research has shown that muscles are not only responsible for movement and beauty but also act as endocrine organs. When we engage in weight training, our muscles release proteins called myokines. These myokines play an important role in promoting health outcomes. Irisin, for example, helps regulate energy metabolism and has anti-inflammatory effects. Weight training can reduce damage and boost overall health by reducing levels of inflammation. Another myokine, interleukin-6 (IL-6), has been linked to improved insulin sensitivity and fat burning, which is important in the management of obesity, diabetes, and cardiovascular disease. Thus, weight training and myokine release are instrumental in promoting longevity and general well-being.
Free Weights vs. Machine Weights: Choose Wisely
Controversy between free weights and machine weights often arises in discussions of strength training. Both methods have advantages and disadvantages. Free weights, such as water kettlebells, dumbbells and barbells, strengthen the main movers and activate the stabilizing muscles around the joints. They provide 3-level activity, activating joint stabilizers and core muscles. However, free weights require more skill to use safely and correctly, which can make them challenging for beginners. Starting with lighter weights and increasing them gradually allows beginners to learn proper form and reduce the risk of injury.
Every strength training session should include exercises that target all major muscle groups (Source: Vijay Thakkar)
On the other hand, machine weights provide more stability and targeted muscle training. They are less challenging for joint stabilizers but may not provide the same functional strength as free weights. Ideally, a combination of both methods can improve joint stability, improve muscle size and strength, and provide the benefits of both worlds.
Program a strength training routine
For optimal recovery and injury prevention, there are several factors that must be considered to create an effective strength training routine, including frequency, intensity, volume, and rest. As a general rule, larger muscle groups require a longer recovery time. The American College of Sports Medicine recommends strength training at least twice a week, targeting all major muscle groups, and leaving at least 48 hours of rest between workouts for the same muscle group. Here is a sample weekly plan:
Monday: Full body workout with free weights (8-10 sets).
Tuesday: Rest or light cardio at 60-70% of your maximum heart rate (MHR) for 45-60 minutes.
Wednesday: Full body workout with machine weights (6-8 sets).
Thursday: Rest or moderate cardio at 65-75% of your MHR for 30-45 minutes.
Friday: Full body workout with free weights (6-8 sets).
weekend: Rest fully or engage in light activities such as walking or yoga.
Each strength training session should include exercises that target all major muscle groups. Adjust the intensity so that the last few repetitions in each set are challenging but doable. Avoid training to failure on every set. Update your routine regularly by incorporating more challenging weights or different exercises to prevent plateauing and ensure continued progress.
Avoid training to failure on every set (Source: Vijay Thakkar)
By incorporating free weights and machine weights based on individual preferences and goals, one can create a balanced strength training routine that improves joint stability and muscle strength. Remember to warm up before starting your workout, cool down afterwards, and consult a qualified fitness and healthcare professional before changing your exercise regimen.
Our ability to maintain muscle mass, strength, and bone density decreases as we age. However, weight training can reshape our musculoskeletal system and improve our quality of life. Helps maintain bodily independence, reduce physical discomfort, and effectively mitigate the risk of fractures and falls associated with aging. Regular strength training stimulates bone formation, prevents bone loss and increases muscle size and strength, effectively combating osteoporosis and muscle hypertrophy, as evidenced by research published in Healthcare and Clinical Interventions in Geriatrics.
(Vijay Thakkar is a functional medicine expert and celebrity fitness trainer based in Mumbai. He is the author of the best-selling book Eat Less Makes You Fat, which aims to dispel misinformation about nutrition, calorie-deficit diets, metabolism, and how hunger works toward satiety.)
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