By Courtney Ferguson
Certified Nurse Practitioner, Fostoria Primary Care

The Centers for Disease Control and Prevention (CDC) recommends that adults engage in 150 minutes of physical activity per week, with a mixture of aerobic and resistance training exercises. Adults are recommended to engage in at least two days of resistance training per week, with each session lasting 20-30 minutes. In my experience, most individuals tend to focus on aerobic or cardio-type exercises and have a lesser understanding of the importance of resistance training and the associated long-term health benefits.

Resistance Training Benefits
Resistance training can reduce the risk of chronic disease and prevent disease progression for those affected by chronic health conditions such as cardiovascular disease, diabetes, and cancer. Performing exercises that place tension on the bones and muscles causes your body to send signals to produce denser bone tissue, preventing the risk of osteoporosis and fractures. Stronger bones and muscles support the ease with which one can perform activities of daily living, such as climbing stairs or carrying groceries. It also decreases the risk of falls and increases the likelihood that an individual will remain independent later in life. 

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Resistance training has been linked to improved cognition, such as enhanced memory, learning abilities, and decision-making skills. Self-esteem can be positively impacted by increasing confidence and feelings of self-worth. Women of childbearing age can also benefit from the preparedness for pregnancy that resistance training provides to support a healthy pregnancy, labor, and delivery.

Training Tips
A short warm up or stretch is always a good idea before starting a resistance training session. This will increase blood flow to the muscles, increase flexibility, and decrease the risk of injury. Start your resistance training with exercises that use your body weight. Over time, begin to incorporate lighter weights, such as 2.5 lb. or 5-lb. dumbbells. Slowly increase the amount of weight you lift over time as you feel more comfortable and master the form of the move you are trying to perform. Starting with heavier weights can increase the risk of injury or cause excessive soreness. 

Master four to five moves that work major muscle groups and build your routine from there. Start simple with exercises such as straight leg raises, squats, lunges, bicep curls, rows, overhead presses, and glute bridges. If you experience pain or excessive soreness, be sure to listen to your body, rest, and ice the area. 

Make sure to take adequate breaks and rest days. Drink plenty of water and incorporate protein-rich foods into your diet, as this will promote muscle repair, recovery, and growth. Track your workouts and the weight you lift with an app on your phone or simply in a designated notebook.

Training Location
Although a professional gym will have several equipment options for a variety of exercise routines, weight training does not always have to take place at the gym. Many free online programs are available for those who prefer the convenience of exercising in their home. Equipment that would be useful to make the most out of your home training sessions would be dumbbells of varying weights and resistance bands.

Remember, always check with your healthcare providers before starting a new workout routine.