Resistance training (colloquially known as lifting weights, hitting the gym, or pumping iron) used to be relegated to athletes or bodybuilders, but we have seen increasing numbers of amateur or hobbyist gym-goers undertake the challenge. At Chiropractic Health Center, we not only encourage all our patients to engage in resistance training, but firmly believe it is the key to a long, healthy life. In the following paragraphs I will outline some of the key life improving benefits, and hopefully convince you to pick up something heavy.
Many people incorrectly assume resistance training is for young individuals without years of accumulated aches and pains. There is a glimmer of truth in that, but those who would benefit most from resistance training are often the elderly. Recent studies indicate that sarcopenia, the loss of muscle mass, is the number one best indicator for all cause mortality. This is a metric that predicts your likelihood of death from any natural cause. In other words, the more muscle mass you carry on your frame, the longer you tend to survive. Length of life is not necessarily the best metric of health. Quality of life (life well lived) is often much more important to individuals than overall length.
An important factor in quality of life is the ability to ambulate (move around). Age-related sarcopenia not only limits your ability to move around but also weakens proprioception, which greatly reduces balances and increases risk of falls. Resistance training increases muscular size and strength through neurological adaptation. This enhances your ambulatory ability and improves balance. Falls become increasingly damaging as people age (5-year mortality after a fall and fractured hip is remarkably high). Furthermore, resistance training along with high impact activities increases bone mineral density making you become more resilient to fall damage should it occur.
The body also undergoes numerous cognitive adaptations when engaged in resistance training. In a 2019 study, subjects who lifted weights for 12 weeks had statistically significant increases in gray matter in the brain, the part that is responsible for cognition. A key compound called Brain-derived Neurotropic Factor (BDNF) also increased significantly in response to resistance training. BDNF production increase has shown a protective effect against diseases such as Alzheimer’s and dementia. Individuals who already have these diseases also have measurable improvements in symptoms and physical markers in the brain, slowing or reversing signs of disease.
Clearly, the musculoskeletal system and brain respond favorably to resistance training, but the effects truly improve every aspect of the body system. Resistance training has been found to naturally increase testosterone, human growth hormone, insulin-like growth factor, and cortisol. Testosterone and HGH are primarily responsible for the strength and size adaptations but also leads to increased energy levels and even releases endorphins from the brain, which directly improves mood (resistance training was found to be comparable to pharmaceuticals in effectiveness to improve symptoms of depression). Insulin-like growth factor helps improve cell sensitivity to insulin and promote fatty acid oxidation. Combined with the increased caloric demand, this is a potent treatment for metabolic disorders like Type 2 diabetes.
In conclusion, resistance training is a powerful tool to improve both quality and quantity of life. It is never too late to make big impacts on your future health.
Information was gathered from studies listed below:
Cunha et al. (2024) Can resistance training improve mental health outcomes in older adults? A systematic review and meta-analysis of randomized controlled trials. Psychiatry research, 333, 115746. https://doi.org/10.1016/j.psychres.2024.115746
Kraemer et al. Growth hormone(s), Testosterone, Insulin-like Growth Factors, and Cortisol: Roles and Integration for Cellular Development and Growth with Exercise. Front Endocrinol (Lausanne). 2020 Feb 25;11:33. DOI: 10.3389/fendo.2020.00033. PMID: 32158429; PMCID PMC7052063
Liu and Latham. Progressive resistance strength training for improving physical function in older adults. Cochrane Database System Rev. 2009, July 8th. DOI: 10.1002/14651858.CD002759.pub2. PMID: 19588334 PMICD: PMC4324332
Yuan and Larsson (2023). Epidemiology of sarcopenia: Prevalence, risk factors, and consequences. Metabolism: clinical and experimental, 144, 155533.
https://doi.org/10.1016/j.metabol.2023.155533
Zhang et al. Sarcopenia as a predictor of all-cause mortality among older nursing home residents: a systematic review and meta-analysis BMJ Open 2018; 8:e021252. Doi: 10.1136/bmjopen-2017-02152