Sixty years ago I conducted my first research on strength training. I have continued to study weight training as well as trained myself. Isometrics, isokinetics, variable resistance machines, and more have been my laboratory. For years I worked out in the gym but for the last 10 years or so I created my own gym in my barn using wall pulleys, dumbbells, kettle bells and free weights. But this year’s cold has driven me inside to local gyms. Not only does this work, it allows me to observe what people actually do.
Before I make some suggestions, I’d like to make a few points about the need for strength training. A wealth of research suggests that strength training has a positive effect on health. Joint health, bone density, cardiovascular health, and even resistance to certain cancers have been found. Improved cognitive health is a known end result.There is no question that strength training can improve athletic performance and adults involved in sport should stay strong, especially the lower body.
Functionality and independence are main reasons why I promote strength training. I like to do things where strength is necessary. If I lose strength, I lose out. I want to take care of myself. I’m not going to say I love shoveling snow, but I want to do my own sidewalk. I want to do my own mowing, rake my own leaves, split my own firewood and load my own boat. Strong legs and core strength help my balance, a great asset in the winter. Being strong gives me independence and a sense of well being.
A recent need for strength training is related to the increased use of GLP-1 drugs. Since the use of these drugs results in a precipitous loss of weight, not only does one lose fat, they also lose muscle. They become weaker. Strength training provides a stimulus to gain, not lose, muscle. If you are taking a GLP-1 drug, I strongly encourage participating in a regular strength training program at least three times a week.
People frequently report they do not have enough time to weight train. They are also confused by the vast array of equipment. So let me explain how to be efficient and effective with your weight training session. Arrive at the gym as ready as you can be — dressed for exercise, no water bottle, no phone. Warm up is important, so one easy way to warm up for strength training is to perform 12-15 repetitions of the exact exercise you plan to execute. Then perform one set of 10-12 repetitions; wait a minute or two and perform another set. The last two sets should be challenging. Make sure you go through the entire range of motion — don’t cheat. Twice a week is fine for most.
Here’s my streamlined four exercise version. These are (along with the muscles most involved) multi-joint and represent what we do in life. Chest press — pectoralis major, anterior deltoid, triceps. Stationary rowing — Posterior deltoid, trapezius, rhomboid, biceps. Leg press (not knee extension) — quadriceps, hamstrings, gluteus. Hinge exercise — I like to do one full body exercise requiring me to bend at the waist. My favorite is one-arm Romanian dead lift. Squats work as well with and without holding a weight. Look up hinge exercises for examples. These hinge exercises represent daily needs. This program takes 20-25 minutes if you are prepared.
Let’s say you have time to do a 30-minute program. What about floor exercises and core work? Forget it. Do your stretching and floor calisthenics at home on your carpet or exercise mat. If you play sports, add some lunges, front and back. I’m not a big fan of overhead activities with dumbbells, but I do like the lat pull down machine. It’s an easy exercise to perform and all pulling exercises increase grip strength. Let’s say you look in the mirror and your arms seem to be withering away; do something about it like bicep curls. If your triceps are flapping, try tricep extensions. Calves drooping? Use the calf machine. Not sure what to do? Watch others. Some people who work out regularly are very creative.
You may ask, “What about free weights?” The strongest people in the world train with free weights, but they also spend hours in the gym, adding and removing plates and performing many sets. Free weight training is great, very functional, but time consuming. Don’t be afraid of trying some. Dumbbells and kettle bells are very useful.
Jim Johnson is a retired professor of exercise and sport science after teaching 52 years at Smith College and Washington University in St. Louis. He comments about sport, exercise, and sports medicine. He can be reached at jjohnson@smith.edu.