Strength training was performed by the Greeks many centuries ago. Milo of Crotona (500 BC), a 6- time Olympic champion understood the concept of ‘strength training overload’. He carried a bull calf on his back 300 yards on a nearly daily basis until it was a mature, full sized bull. (1) Today while strength training is still done by athletes in search of a performance edge, it is also performed by non-athletes for health reasons including facilitating the activities of daily living (ADL) and maintenance of lean body mass.

Health benefits and/or physiological adaptations from strength training include:
increased muscular strength and endurance, bone mass, bone mineral density, resting metabolic rate, motor unit recruitment, synchronization of motor units, strength in connective tissue (cartilage, bones) decreased risk of osteoporosis, osteopenea, low back pain, high blood pressure, and diabetes. (2,3)

Strength training, also called resistance training, may show modest improvements cardiovascular endurance- as postural muscles may improve the ability to stand or sit for a prolonged period- but minimal if any improvement in maximal oxygen consumption (VO2 max). (4)

Bodyweight management:
A long-term weight loss strategy includes strength training. Strength training should be combined with aerobic exercise and other physical activities to maximize caloric expenditure. Strength training increases the amount of lean body mass, or muscle. There may be a small increase in caloric expenditure due to the increase in resting metabolic rate (RMR) immediately after exercise. ‘Spot reduction’ refers to emphasizing strength training in a specific body part or area in an attempt to ‘burn fat’ in that area. This form of training does not work because the distribution of subcutaneous body fat is determined by other factors including genetics, diet, and physical activity. (5)

Older adults:
By increasing muscular strength and neuromuscular coordination, activities of daily living (ADL) become easier. Walking or ambulating is a function of speed and agility which can be enhanced with strength training. Strength Training also helps with the prevention and treatment of arthritis and can improve postural balance. Bone mass peaks in early adulthood and strength training is an effective way to slow the loss. While you can significantly increase strength, older individuals may not develop hypertrophy, the increase in muscle size the same as younger individuals (6)

Appearance:
Larger muscles and are mainly due to hypertrophy, caused by increases in size and number of contractile proteins, sarcoplasm, and connective tissue. (7) Often at gyms, health clubs, and fitness magazines ‘mirror muscles’ such as the chest, arms, and a six-pack of abs (pecotoralis, biceps, & rectus abdominus) are emphasized while other aspects of health and fitness are ignored. Exercise routines which emphasize only body- building and isolating superficial muscle groups are associated with high injury rates, sub-maximal results, and marginal health benefits.

MEP and your strength training
Strength training exercises can be performed effectively in an at-home setting with a swiss ball, resistance bands, dumbbells (DB), balance discs & medicine balls, or no equipment at all by using ones’ own body weight. MEP will bring the equipment to your home. In addition to at-home strength training instruction, we can help you determine what equipment you need, the number repetitions and sets, and how many days per week to perform strength training to achieve the health benefits you need and appearance results you are after.

Strength training can be performed nearly anywhere; it does not need to be at a expensive health club. Stay at home and achieve the same results that you could from the gym. MEP will design your strength program and instruct you on how to do it-but we wont ask you to carry a bull calf across your yard.

(1) Kravitz, Len, Ph.D., All About Muscles and How To Train Them American College of Sports Medicine (ACSM) Health & Fitness Summit & Exposition, Dallas TX 2007.

(2) ACSM. ACSM’s Resources for the Personal Trainer, 2nd ed., Lippincot Williams & Wilkins, 2007.

(3) Sorace, P. ACSM. ACSM’s Health & Fitness Bulletin. Resistance Training for Life., Jan-Mar 2007

(4) ACSM. ACSM’s Guidelines for Exercise Testing & Prescription. 7th ed. Baltimore: Lippincot Williams & Wilkins, 2006.

(5) ACSM. ACSM’s Health & Fitness Certification Review. Lippincott Williams & Wilkins, 2001.

(6) Patton, J. Functional Assessments & Exercise Programming,. PESI, 2007.

(7) ACSM. ACSM’s Resources for the Personal Trainer, 2nd ed., Lippincot Williams & Wilkins, 2007.