tag:theconversation.com,2011:/africa/topics/lifting-weights-25058/articleslifting weights – The Conversation2022-09-30T16:24:45Ztag:theconversation.com,2011:article/1914622022-09-30T16:24:45Z2022-09-30T16:24:45ZLifting weights once a week linked to reduced risk of premature death – new study<p>It is well known that aerobic exercise, such as running and cycling, can help you live longer, but less has been known about the effect of lifting weights on longevity. Now, results from a new study suggest that adding weightlifting to your exercise regime, even in later life, is a sensible thing to do if you want to avoid an early death.</p>
<p>The study, published in the <a href="https://bjsm.bmj.com/content/early/2022/08/08/bjsports-2021-105315">British Journal of Sports Medicine</a>, aimed to find out if lifting weights was linked to a lower risk of death from any cause, either on its own or alongside moderate to vigorous exercise. </p>
<p>Moderate-intensity exercise was described as “activity where you worked up a light sweat or increased your breathing and heart rate to moderately high levels”, and vigorous activity as “activity strenuous enough to work up a sweat or increase your breathing and heart rate to very high levels”. </p>
<p>The researchers, led by a team from the National Cancer Institute in Rockville, Maryland, analysed data on just under 100,000 men and women from ten cancer centres in the US. The participants had an average age of 71 and an average body-mass index of 27.8 (overweight). They followed the group for just shy of a decade, monitoring deaths from any cause, including heart disease. </p>
<p>Around a quarter of people (23%) reported lifting weights, with 16% doing so regularly – between one and six times a week. And around a third (32%) either met or did more than the recommended amount of aerobic exercise.</p>
<p>Weightlifting and aerobic exercise were independently linked with a lower risk of premature death from any cause, except cancer. </p>
<p>For adults who reported no aerobic activity, any weightlifting was associated with a 9%-22% lower risk of early death, depending on how often they lifted weights. For those who did not lift weights, but did any level of aerobic exercise, this was 24%-34%. </p>
<p>However, the lowest risk was seen in those who did both weightlifting and aerobic exercise. For example, lifting weights once or twice a week and doing at least the recommended amount of aerobic exercise, had a 41%-47% lower risk of premature death. </p>
<p>The study also found that women benefited more from weightlifting than men.</p>
<figure class="align-center ">
<img alt="Older woman lifting dumbbells, assisted by a trainer" src="https://images.theconversation.com/files/487515/original/file-20220930-17-z2wfmb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/487515/original/file-20220930-17-z2wfmb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/487515/original/file-20220930-17-z2wfmb.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/487515/original/file-20220930-17-z2wfmb.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/487515/original/file-20220930-17-z2wfmb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/487515/original/file-20220930-17-z2wfmb.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/487515/original/file-20220930-17-z2wfmb.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The association was stronger in women.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/senior-woman-workout-rehabilitation-center-personal-643134019">Liderina/Shutterstock</a></span>
</figcaption>
</figure>
<h2>Explanation for the findings</h2>
<p>Possible explanations for these findings are that weightlifting may have <a href="https://www.frontiersin.org/articles/10.3389/fphys.2019.00645/full">similar beneficial effects to aerobic exercise</a>. For example, reducing heart disease risk factors by improving blood pressure and blood lipid (cholesterol and triglycerides) profile. </p>
<p>Other recent research that combined studies on muscle strengthening and health outcomes found similar results, but also found a <a href="https://bjsm.bmj.com/content/56/13/755">reduced risk of cancer, overall</a>. Perhaps this new study did not find effects for cancer as they were targeting a population already at higher cancer risk, given the participants were part of a cancer screening programme. The best effects were again seen from combining aerobic and strengthening activity.</p>
<p>Measuring exercise by asking participants to recall how much they exercised over the past year, for example, is a good option for large observational studies of this type, but it can mean over or under-reporting may influence the findings. A study that used digital devices, such as smartwatches, to measure actual activity would provide more accurate results. </p>
<p>People in this study were also recruited as part of a cancer screening trial, so the study would probably recruit people with an interest in health, which means they might be more physically active as a result. This means that in the general population, the risk of earlier death related to not exercising or lifting weights is possibly even higher.</p>
<p>The findings from this study, and others, show that lifting weights, either on their own or with aerobic exercise, can help reduce the risk of early death. Lifting weights should be a lifelong commitment. It is <a href="https://pubmed.ncbi.nlm.nih.gov/2342214/">never too late to start</a>, and the results could be a healthier, longer life.</p><img src="https://counter.theconversation.com/content/191462/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Anna Catriona Whittaker receives funding from UKRI. </span></em></p><p class="fine-print"><em><span>Bridgitte Swales does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Doing aerobic exercise, such as cycling, is known to reduce the risk of an early death. Less has been known about the effect of lifting weights.Bridgitte Swales, Lecturer, Health Science and Sport, University of StirlingAnna Catriona Whittaker (previously Phillips), Professor of Behavioural Medicine, University of StirlingLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1464532020-09-29T12:40:11Z2020-09-29T12:40:11ZResistance training: here’s why it’s so effective for weight loss<figure><img src="https://images.theconversation.com/files/360543/original/file-20200929-22-1c4yu7t.jpg?ixlib=rb-1.1.0&rect=139%2C0%2C5036%2C3453&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">The more muscle you build, the more calories you body requires at rest.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/people-working-out-on-fitness-equipment-296936174">Monkey Business Images/ Shutterstock</a></span></figcaption></figure><p>Weight lifting, also known as resistance training, has been <a href="https://www.researchgate.net/publication/235350711_From_Milo_to_Milo_A_History_of_Barbells_Dumbells_and_Indian_Clubs">practised for centuries</a> as a way of building muscular strength. Research shows that resistance training, whether done via body weight, resistance bands or machines, dumbbells or free weights, not only helps us <a href="https://pubmed.ncbi.nlm.nih.gov/28918566/">build strength</a>, but also <a href="https://pubmed.ncbi.nlm.nih.gov/20703498/">improves muscle size</a> and can help counteract <a href="https://pubmed.ncbi.nlm.nih.gov/31244666/">age-related muscle loss</a>. </p>
<p>More recently it’s become popular among those looking to lose weight. While exercises such as running and cycling are indeed effective for <a href="https://pubmed.ncbi.nlm.nih.gov/30385379/">reducing body fat</a>, these activities can simultaneously decrease muscle size, leading to <a href="https://pubmed.ncbi.nlm.nih.gov/30385379/">weaker muscles</a> and greater perceived weight loss, as muscle is <a href="https://journals.physiology.org/doi/pdf/10.1152/physrev.1953.33.3.245">more dense than fat</a>. But unlike endurance exercises, evidence shows <a href="https://pubmed.ncbi.nlm.nih.gov/11676593/">resistance training</a> not only has beneficial effects on <a href="https://pubmed.ncbi.nlm.nih.gov/30385379/">reducing body fat</a>, it also <a href="https://pubmed.ncbi.nlm.nih.gov/20703498/">increases muscle size</a> and strength. </p>
<h2>The ‘after-burn effect’</h2>
<p>When we exercise, our muscles need more energy than they do when resting. This energy comes from our muscles’ ability to break down fat and carbohydrate (stored within the muscle, liver and fat tissue) with the help of oxygen. So during exercise, we breathe faster and our heart works harder to pump more oxygen, fat, and carbohydrate to our exercising muscles.</p>
<p>What is less obvious, however, is that after we’ve finished exercising, oxygen uptake actually remains elevated in order to <a href="https://pubmed.ncbi.nlm.nih.gov/14599232/">restore muscles</a> to their resting state by breaking down stored fat and carbohydrates. This phenomenon is called excess post-exercise oxygen consumption (EPOC) – though more commonly known as the “after-burn effect”. It describes how long oxygen uptake remains elevated after exercise in order to help the muscles recover. </p>
<p>The <a href="https://pubmed.ncbi.nlm.nih.gov/14599232/">extent and duration</a> of the after-burn effect is determined by the type, length, and intensity of exercise, as well as fitness level and diet. Longer-lasting exercise that uses multiple large muscles, performed to or near fatigue, results in higher and longer-lasting after-burn. </p>
<figure class="align-center ">
<img alt="Man performs a squat with a barbell on his back." src="https://images.theconversation.com/files/360545/original/file-20200929-16-hr87iq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/360545/original/file-20200929-16-hr87iq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/360545/original/file-20200929-16-hr87iq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/360545/original/file-20200929-16-hr87iq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/360545/original/file-20200929-16-hr87iq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/360545/original/file-20200929-16-hr87iq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/360545/original/file-20200929-16-hr87iq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Exercises that engage more large muscle groups enhance after-burn effect.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/man-doing-back-squat-exercise-raising-623720516">Photology1971/ Shutterstock</a></span>
</figcaption>
</figure>
<p>High-intensity interval training (HIIT) and high intensity resistance training are <a href="https://pubmed.ncbi.nlm.nih.gov/14599232/">most effective</a> at elevating both short and long-term after-burn. The reason HIIT-type exercises are thought to be more effective than steady-state endurance exercise is because of the increased fatigue associated with HIIT. This fatigue leads to more oxygen and energy required over a <a href="https://pubmed.ncbi.nlm.nih.gov/14599232/">prolonged period</a> to repair damaged muscle and replenish depleted energy stores. As such, resistance exercise is an effective way to lose excess fat due to the high calorie cost of the actual training session, and the “after-burn effect”. </p>
<h2>Long-term fat loss</h2>
<p>Resistance training can also be effective for long-term weight control, too. This is because muscle size plays a major role in determining resting metabolic rate (RMR), which is how many calories your body requires to function at rest. Resting metabolic rate accounts for <a href="https://pubmed.ncbi.nlm.nih.gov/30385379/">60-75% of total energy expenditure</a> in non-exercising people, and fat is the body’s <a href="https://pubmed.ncbi.nlm.nih.gov/30385379/">preferred energy source</a> at rest. </p>
<p>Increasing muscle size through resistance training increases RMR, thereby increasing or sustaining <a href="https://pubmed.ncbi.nlm.nih.gov/30385379">fat loss over time</a>. A review of 18 studies found that resistance training was effective at <a href="https://pubmed.ncbi.nlm.nih.gov/32397898/">increasing resting metabolic rate</a>, whereas aerobic exercise and combined aerobic and resistance exercise were <a href="https://pubmed.ncbi.nlm.nih.gov/32397898/">not as effective</a>. However, it’s also important to <a href="https://pubmed.ncbi.nlm.nih.gov/11676593/">control calorie intake</a> in order to lose fat and sustain fat loss.</p>
<p>Resistance training exercises should engage the largest muscle groups, use whole body exercises performed standing and should involve two or more joints. All of these make the body work harder, thereby increasing the amount of muscle and therefore RMR. An effective resistance training programme should combine intensity, volume (number of exercises and sets), and progression (increasing both as you get stronger). The intensity should be high enough that you feel challenged during your workout.</p>
<p>The most effective way of doing this is using the repetition maximum method. For the purpose of fat loss, this should be performing between <a href="https://pubmed.ncbi.nlm.nih.gov/19346974/">six and ten repetitions</a> of an exercise with a resistance that results in fatigue, so that you cannot comfortably do another full repetition after the last one. Three to four sets, two or three times a week for <a href="https://shop.lww.com/ACSM-s-Guidelines-for-Exercise-Testing-and-Prescription/p/9781496339065">each muscle group</a> is recommended. </p>
<p>The repetition maximum method also ensures progression, because the stronger you get, the more you will need to increase resistance or load to cause fatigue by the tenth repetition. Progression can be achieved by increasing the resistance or intensity so that fatigue occurs after performing fewer repetitions, say eight or six. </p>
<p>Resistance training helps with excess fat loss by increasing both after-burn after exercise, and by increasing muscle size, thereby increasing the number of calories we burn at rest. Combining it with a healthy diet will only further increase the loss of excess body fat – and may also provide other positive health benefits.</p><img src="https://counter.theconversation.com/content/146453/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Workouts that include weight lifting and bodyweight exercises burn fat both during and afterwards.David R Clark, Senior Lecturer, Strength and Conditioning, Liverpool John Moores UniversityCarl Langan-Evans, Postdoctoral Research Fellow, Strength and Conditioning, Liverpool John Moores UniversityRob Erskine, Reader in Neuromuscular Physiology, Liverpool John Moores UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1446682020-08-26T23:43:41Z2020-08-26T23:43:41ZStrength training is as important as cardio - and you can do it from home during COVID-19<figure><img src="https://images.theconversation.com/files/353798/original/file-20200820-14-1vtwr55.jpg?ixlib=rb-1.1.0&rect=0%2C8%2C6000%2C3979&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>We often get bombarded with the message “regular physical activity is the key to good health and well-being”. To most of us, when we hear “physical activity”, we typically think of aerobic exercise such as walking, jogging, and cycling.</p>
<p>But recent evidence suggests muscle-strengthening exercise is very beneficial to our health. In our study, <a href="https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-020-00271-w">published today</a>, we argue muscle-strengthening exercise deserves to be considered just as important as aerobic exercise.</p>
<p>And the good news is strength training can be done by anyone, anywhere — and you don’t need fancy equipment.</p>
<h2>Strength is just as important as cardio</h2>
<p>Muscle-strengthening exercise is also known as strength, weight or resistance training, or simply “lifting weights”. It includes the use of weight machines, exercise bands, hand-held weights, or our own body weight (such as push-ups, sit-ups or planking). It’s typically performed at fitness centres and gyms, but can also be done at home.</p>
<p>More than 30 years of clinical research has shown that muscle-strengthening exercise increases muscle <a href="https://pubmed.ncbi.nlm.nih.gov/27433992/">mass</a>, <a href="https://link.springer.com/article/10.1007%2Fs40279-018-0872-x">strength</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/?report=reader">bone mineral density</a>. It improves our body’s capacity to clear <a href="https://pubmed.ncbi.nlm.nih.gov/20433212/">sugar</a> and <a href="https://bjsm.bmj.com/content/54/6/341">fat</a> from the bloodstream, and improves our ability to perform <a href="https://pubmed.ncbi.nlm.nih.gov/29521871/">everyday activities</a> such as walking up stairs or getting in and out of a chair. It can also reduce symptoms of <a href="https://pubmed.ncbi.nlm.nih.gov/29800984/">depression</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/28819746/">anxiety</a>.</p>
<p>In our research, we reviewed the evidence from several large studies and found muscle-strengthening exercise is associated with a reduced risk of <a href="https://pubmed.ncbi.nlm.nih.gov/31104484/">early death</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/24453948/">diabetes</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5546793/">cardiovascular disease</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/25530447/">obesity</a>. Importantly, these health benefits remained evident even after accounting for aerobic exercise and other factors such as age, sex, education, income, body mass index, depression and high blood pressure.</p>
<p>Compared with aerobic exercise like jogging, clinical studies show that muscle-strengthening exercise has greater effects on age-related diseases such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6351669/">sarcopenia</a> (muscle wasting), <a href="https://pubmed.ncbi.nlm.nih.gov/30006762/">cognitive decline</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/21123213/">physical function</a>.</p>
<p>This is particularly significant considering we have an <a href="https://www.aihw.gov.au/reports/older-people/older-australia-at-a-glance/contents/demographics-of-older-australians/australia-s-changing-age-and-gender-profile">ageing population</a> in Australia. Declines in muscle <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5732407/">mass</a> and <a href="https://www.thelancet.com/journals/laneur/article/PIIS1474-4422(18)30403-4/fulltext">cognitive function</a> are predicted to be among the key 21st-century <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5732407/">health</a> challenges.</p>
<h2>Most of us don’t even lift — but we should</h2>
<p>While the health benefits of muscle-strengthening exercise are clear, the reality is most adults don’t do it, or don’t do it enough. Data from multiple countries show <a href="https://www.ajpmonline.org/article/S0749-3797(18)32137-8/abstract">only</a> <a href="https://www.mdpi.com/1660-4601/17/7/2266">10-30%</a> of <a href="https://pubmed.ncbi.nlm.nih.gov/28230924/">adults</a> <a href="https://pubmed.ncbi.nlm.nih.gov/32056889/">meet</a> the muscle-strengthening exercise guidelines of two or more days per week. <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0153225">Australian</a> <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-016-2736-3">adults</a> reported among the lowest levels of strength training in the world.</p>
<p>Our <a href="https://journals.humankinetics.com/view/journals/jpah/17/5/article-p512.xml">data</a> from more than 1.6 million US adults show nearly twice as many do no muscle-strengthening exercise at all, compared with those who do no aerobic exercise.</p>
<iframe title="US adults who don't exercise" aria-label="chart" id="datawrapper-chart-GybUt" src="https://datawrapper.dwcdn.net/GybUt/3/" scrolling="no" frameborder="0" style="border: none;" width="100%" height="400"></iframe>
<p>The reasons fewer people do strength training than aerobic exercise are complex. In part, it might be because muscle-strengthening exercise has only been included in guidelines for less than a decade, compared with almost 50 years of promoting aerobic exercise. Strength training therefore has been considered by some physical activity and public health scientists as the “<a href="https://pubmed.ncbi.nlm.nih.gov/27769211/">forgotten</a>” or “<a href="https://www.jsams.org/article/S1440-2440(19)30954-5/pdf">neglected</a>” guideline. </p>
<p>Other factors that may contribute to fewer people doing strength training include the fact it:</p>
<ul>
<li><p>involves a basic understanding of specific terminology (sets and repetitions)</p></li>
<li><p>often needs access to equipment (resistance bands or barbells)</p></li>
<li><p>requires confidence to perform potentially challenging activities (squats, lunges and push-ups)</p></li>
<li><p>and risks the fear of judgement or falling foul of social norms (such as a fear of excessive muscle gain, or of getting injured).</p></li>
</ul>
<h2>Here’s how to get started</h2>
<p>Unlike most aerobic exercise, strength training can be done at home. It can also be done without extensive equipment, using our own body weight. This makes it a great form of exercise during the COVID-19 pandemic, when many people are confined to their homes or otherwise restriced in where they can go.</p>
<p>If you are currently doing no muscle-strengthening exercise, getting started, even a little bit, will likely have immediate health benefits. <a href="https://www.who.int/dietphysicalactivity/factsheet_adults/en/">Guidelines</a> recommend exercising all major muscle groups at least twice a week: legs, hips, back, chest, abdomen, shoulders and arms. This could include bodyweight exercises like push-ups, squats or lunges, or using resistance bands or hand-held weights.</p>
<p>Here are some excellent free online resources that provide practical tips on how to start a muscle-strengthening exercise routine: </p>
<ul>
<li><p><a href="https://www.health.harvard.edu/staying-healthy/8-tips-for-safe-and-effective-strength-training">8 tips for safe and effective strength training</a> (Harvard Medical School)</p></li>
<li><p><a href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670#:%7E:text=Before%20beginning%20strength%20training%2C%20consider,about%2012%20to%2015%20repetitions.">Strength training: get stronger, leaner, healthier</a> (Mayo Clinic).</p></li>
</ul>
<figure class="align-center ">
<img alt="An elderly lady lifting some small weights at home" src="https://images.theconversation.com/files/353801/original/file-20200820-18-yf44yn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/353801/original/file-20200820-18-yf44yn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/353801/original/file-20200820-18-yf44yn.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/353801/original/file-20200820-18-yf44yn.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/353801/original/file-20200820-18-yf44yn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/353801/original/file-20200820-18-yf44yn.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/353801/original/file-20200820-18-yf44yn.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Muscle-strengthening exercise can be performed by anyone, anywhere. And its health benefits rival, and often exceed, aerobic exercise.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
</figcaption>
</figure>
<h2>Governments need to step up</h2>
<p>Many people find aerobic exercise difficult, impossible or simply unpleasant. For these people, strength training provides a different way to exercise.</p>
<p>The evidence supporting the health benefits of muscle-strengthening exercise, coupled with its low participation levels, provides a compelling case to promote this type of exercise. But historically, physical activity promotion has generally focused on aerobic exercise.</p>
<p>If governments expect more people to do muscle-strengthening exercise, they need to provide support. One strategy may be to provide affordable access to community fitness centres, home-based equipment and fitness trainers. And media campaigns endorsing muscle-strengthening exercise could also be important for challenging negative stereotypes such as excessive muscle gain. It’s unlikely any of these strategies will be successful individually, so we’ll have to tackle the problem on a few different fronts.</p><img src="https://counter.theconversation.com/content/144668/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Our research suggests the health benefits of lifting weights rival, or even exceed, those of aerobic exercise. So why do so few of us do it?Jason Bennie, Senior Research Fellow, University of Southern QueenslandJane Shakespear-Druery, Accredited Exercise Physiologist, PhD Candidate, University of Southern QueenslandKatrien De Cocker, Senior Research Fellow, University of Southern QueenslandLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/823112017-10-05T04:26:15Z2017-10-05T04:26:15ZHealth Check: do we lose gains from exercise as our bodies get used to it?<figure><img src="https://images.theconversation.com/files/185435/original/file-20170911-28472-1b9x7qi.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">If you start running the same distance every day you'll increase your base level of fitness, but you'll plateau after a while. </span> <span class="attribution"><span class="source">from www.shutterstock.com.au</span></span></figcaption></figure><p>Many of us exercise on a regular basis, and we become comfortable with the same exercise routine. But is your standard routine leading to a plateau in fitness gains? Once the body becomes used to running a few kilometres each day, is it basically the same as doing no exercise?</p>
<p>One of the most beautiful things about the human body is its resilience and its ability to adapt to physical demands like exercise training. Our bones, muscles, tendons, heart, and lungs, will <a href="https://www.ncbi.nlm.nih.gov/pubmed/20087292">adapt</a> to the stress exposed to it. This means if you undertake exercise that’s physically challenging, your body will adapt to this stress to ensure the same activity feels slightly easier in the future.</p>
<p>This mechanism of adaptation is both a blessing and a curse. The adage “if you don’t use it, you’ll <a href="http://jap.physiology.org/content/early/2017/07/10/japplphysiol.00415.2017">lose it</a>” can be applied here. If you’ve ever been bedridden due to a major illness, or gone into <a href="https://www.ncbi.nlm.nih.gov/pubmed/7676099">hibernation</a> over the winter, you’ll be familiar with the dramatic loss of fitness associated with reduced exposure to physical stress (exercise training). </p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/health-check-in-terms-of-exercise-is-walking-enough-78604">Health Check: in terms of exercise, is walking enough?</a>
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<p>But, do we lose gains from exercise as our bodies get used to it? If we keep on with the same exercise regime, we’ll maintain the current gains in fitness, but further gains will <a href="https://www.ncbi.nlm.nih.gov/pubmed/16287373">diminish</a> and we’ll eventually reach a plateau. These adaptive responses are called the “<a href="http://www.humankinetics.com/products/all-products/periodization-5th-edition:-theory-and-methodology-of-training">training effect</a>”. </p>
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<a href="https://images.theconversation.com/files/185436/original/file-20170911-28519-1h562xc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/185436/original/file-20170911-28519-1h562xc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/185436/original/file-20170911-28519-1h562xc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/185436/original/file-20170911-28519-1h562xc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/185436/original/file-20170911-28519-1h562xc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/185436/original/file-20170911-28519-1h562xc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/185436/original/file-20170911-28519-1h562xc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/185436/original/file-20170911-28519-1h562xc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">To keep adding muscle you’ll have to increase the weights you’re lifting.</span>
<span class="attribution"><span class="source">from www.shutterstock.com</span></span>
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<p>The training effect can only occur when adequate stimulus (exercise stress) is applied to the body, and sufficient recovery is allowed. Muscle is a great example. Many <a href="https://www.ncbi.nlm.nih.gov/pubmed/2664854">adaptations</a> occur, but from a mechanical perspective, small micro-tears in the muscle are experienced when you lift a heavier weight than you normally would. Immediately after training, your body gets to work to heal the “damage” and rebuilds the muscle so it’s strong enough to more easily cope with those demands in the future.</p>
<p><a href="https://www.ncbi.nlm.nih.gov/pubmed/15064596">Progressively increasing load</a> and adding variation are two important progression strategies to help ensure fitness gains are realised. Progressive overload refers to frequent yet small increases in stress. If stress is increased too rapidly or with insufficient rest, you can risk overtraining and injury. So, what’s the solution to preventing a plateau in fitness?</p>
<h2>Increase your intensity</h2>
<p>When walking around the local lake for the first time a few months ago, you may have noticed your breathing was rapid but you could carry on a conversation (moderate intensity) or very rapid breathing where talking was more difficult (vigorous intensity). But now, you can walk the same route without a noticeable change in your breathing (light intensity). These are important cues to show that you’re now fitter. </p>
<p>If the time it takes you to do the same route remains the same, you are no longer applying the same stress (moderate or vigorous intensity exercise). <a href="http://www.sciencedirect.com/science/article/pii/S1440244009002242?via%3Dihub">Intensity</a> is important. To move beyond a plateau, you will need to walk or jog faster, take a slightly more undulating course, or introduce regular short bouts of higher intensity work (run for thirty seconds or so every few minutes) so you’re exercising at a moderate to vigorous intensity.</p>
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<strong>
Read more:
<a href="https://theconversation.com/do-you-even-lift-why-lifting-weights-is-more-important-for-your-health-than-you-think-58635">Do you even lift? Why lifting weights is more important for your health than you think</a>
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<h2>Train for longer</h2>
<p>Your endurance performance can be influenced by the amount of time you spend completing your desired activity. You might decide that one of your cycling, running or rowing sessions each week becomes a slightly longer one. Increasing all of your endurance workouts during the week is not recommended, as you might overdo it and injure yourself. </p>
<p>It’s advised to increase your running distance by no more than 10% and certainly no more than <a href="http://www.jospt.org/doi/full/10.2519/jospt.2014.5164">30%</a> per week to move beyond a plateau without increasing the risk of injury.</p>
<h2>Exercise more often</h2>
<p>Increasing how often you train each week can help to move beyond a plateau in your fitness. </p>
<p>For example, increasing the total amount of weight lifted each week (total weekly volume) in the gym should translate to increased <a href="https://www.ncbi.nlm.nih.gov/pubmed/28755103">strength</a> and <a href="http://www.tandfonline.com/doi/full/10.1080/02640414.2016.1210197?src=recsys">muscle size</a>. </p>
<h2>Change the order of your exercises</h2>
<p>Most of us are limited for time and cram both aerobic and resistance exercise into the same session, but this might cause an <a href="https://www.ncbi.nlm.nih.gov/pubmed/26932769">interference effect</a>, resulting in smaller gains in muscle strength or size. Some strategies to reduce this effect is to separate most of your aerobic (running, cycling, rowing, swimming) exercise from your resistance training sessions by at least six hours. Alternatively, you can limit combined aerobic and resistance exercise sessions to three or fewer bouts per week. </p>
<p>Preventing a plateau can be tricky, but listen carefully and your body will give you clues along the way. Be mindful that sleep, good nutrition, flexibility, and recovery days are just as important for progressing your fitness as the most challenging session you do in the gym or on the road this week.</p><img src="https://counter.theconversation.com/content/82311/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Clint Miller does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>The more you exercise, the more your body adapts to it. Here’s how you can improve the gains from your training.Clint Miller, Lecturer, Clinical Exercise Physiology, School of Exercise and Nutrition Sciences, Deakin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/586352016-05-06T06:22:05Z2016-05-06T06:22:05ZDo you even lift? Why lifting weights is more important for your health than you think<figure><img src="https://images.theconversation.com/files/121109/original/image-20160504-17469-1vw2e5q.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Lifting weights can seem inaccessible if you don't know how to do it. </span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/pasukaru76/5268559005/">Pascal</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span></figcaption></figure><p>Regular participation in muscle strengthening activity such as weight or resistance training has many <a href="http://www.ncbi.nlm.nih.gov/pubmed/22777332">health benefits</a>. However, this mode of exercise has been largely overlooked in Australian health promotion. Our <a href="http://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-016-2736-3">recent research</a> shows a large majority of Australians do not engage in muscle strengthening activity.</p>
<p>Muscle strengthening activity usually includes exercise using weight machines, exercise bands, hand-held weights, or own body weight (such as push-ups or sit-ups). When performed regularly, muscle strengthening activity leads to the improvement or maintenance of strength, size, power and endurance of skeletal muscles.</p>
<p>Historically, most public health <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3405391/">physical activity recommendations</a> have predominantly promoted moderate to vigorous intensity aerobic physical activity (such as brisk walking or jogging). However, the current <a href="http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines">Australian guidelines</a> issued in 2014 are our first national public health guidelines to additionally recommend muscle strengthening activity. They recommend an adult “do muscle strengthening activities on at least two days each week”.</p>
<p>This addition of muscle strengthening activity into the physical activity recommendations is due to emerging <a href="http://www.ncbi.nlm.nih.gov/pubmed/22777332">scientific evidence</a> linking this type of activity to reduced risk of <a href="http://www.ncbi.nlm.nih.gov/pubmed/22868691">type 2 diabetes</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/21896934">high blood pressure</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/25530447">weight gain</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/20476841">physical disability</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/19013187">heart disease</a>, poor <a href="http://www.ncbi.nlm.nih.gov/pubmed/22777332">musculoskeletal</a> and <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4090891/">mental</a> health and <a href="http://www.ncbi.nlm.nih.gov/pubmed/26921660">premature death</a>. </p>
<p>Among the most important roles muscle strengthening activity has is enabling older adults to <a href="http://fitnessresearch.edu.au/files/papers/articles/810b5f378b.pdf">keep</a> their physical functioning adequate, preventing or delaying frailty and falls, and thus maintaining independent living for longer.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/121111/original/image-20160504-25000-fc35ux.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/121111/original/image-20160504-25000-fc35ux.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/121111/original/image-20160504-25000-fc35ux.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/121111/original/image-20160504-25000-fc35ux.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/121111/original/image-20160504-25000-fc35ux.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/121111/original/image-20160504-25000-fc35ux.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/121111/original/image-20160504-25000-fc35ux.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/121111/original/image-20160504-25000-fc35ux.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Not just for blokes.</span>
<span class="attribution"><span class="source">from www.shutterstock.com</span></span>
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</figure>
<p>Importantly, when compared to aerobic physical activity such as walking and cycling, <a href="http://www.ncbi.nlm.nih.gov/pubmed/20622538">weight training</a> has greater benefits for bone/joint health, the ability to perform <a href="http://medical-dictionary.thefreedictionary.com/Activities+of+daily+living">activities of daily living</a> (general mobility, getting into and out of a chair, bathing, dressing) and slowing the loss of skeletal muscle mass/strength. These outcomes are very important for all age groups, especially for older adults as we seek ways to maintain their independence.</p>
<p>Given the potential health benefits of muscle strengthening exercise, surprisingly little was known about participation in such activities among Australians. To gain a better understanding of the levels and patterns of muscle strengthening activity among the Australian population we analysed two national surveys: the <a href="http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.007%7E2011-12%7EMain%20Features%7EAbout%20the%20National%20Nutrition%20and%20Physical%20Activity%20Survey%7E731">Australian Bureau of Statistics: National Nutrition and Physical Activity Survey</a> (2011-12); and the <a href="http://www.ausport.gov.au/information/casro/ERASS">Australian Sports Commission: Exercise, Recreation and Sport Survey</a> (2001-10).</p>
<p>The key <a href="http://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-016-2736-3">findings</a> were that <a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0153225#ack">only 9% - 19% of Australian adults</a> meet the muscle strengthening activity guidelines; <a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0153225#ack">over 80%</a> of adults report no muscle strengthening activity; participation rates <a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0153225#ack">decline with age</a>, being two to four times lower among older adults when compared to young adults. </p>
<p>Participation in muscle strengthening activity is socioeconomically and geographically patterned. When compared to those from less disadvantaged and metropolitan areas, those from more disadvantaged and regional/remote areas are less likely to participate in muscle strengthening activities.</p>
<h2>How to get people pumping</h2>
<p>Participation rates might be so low because engagement in muscle strengthening activity usually requires some basic exercise knowledge. Access to equipment is almost certainly complicating its uptake. Sticking to the exercise over time could be difficult for those with limited or no experience.</p>
<p>Another barrier might be the potential for negative social comparisons. It’s possible many think muscle strengthening activity is associated with excessive muscle gain, risk of injury, “hyper-masculine” settings (gymnasiums) and with the somewhat fringe modes of this activity (such as strongman competitions, bodybuilding, CrossFit). </p>
<p>It is known that when performed correctly, muscle strengthening activity is <a href="http://www.ncbi.nlm.nih.gov/pubmed/20622538">safe</a>, and large gains in muscle mass are likely to be limited to extreme participation levels. </p>
<p>If you are currently doing no muscle strengthening activity, even small increases are likely to have health benefits. Some practical <a href="http://www.health.gov.au/internet/main/publishing.nsf/content/F01F92328EDADA5BCA257BF0001E720D/$File/brochure%20PA%20Guidelines_A5_18-64yrs.PDF">tips</a> for getting started are to begin with body weight exercises like squats, sit-ups, or push-ups at home; do household chores that involve digging, carrying, or lifting; and join a gym to do weights or other strength training.</p><img src="https://counter.theconversation.com/content/58635/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jason Bennie declares he has a research fellowship part-funded by Fitness Australia, a not-for profit, member-based industry association representing the interests of over 30,000 Australian registered exercise professionals, fitness service providers and industry suppliers. </span></em></p><p class="fine-print"><em><span>Stuart Biddle received funding since 2012 for consultancy work from Fitness First, Nuffield Health, Unilever, and Weight Watchers, and for travel from The Coca Cola Foundation. None of these are currently active. Funding was received in 2016 for consultancy work for Halpern Limited. In-kind support through the provision of a sit-to-stand desk was provided by Ergotron from 2012-2014. Advice has been requested by and offered to Active Working, Get Britain Standing, and Bluearth, none with funding.. </span></em></p><p class="fine-print"><em><span>Željko Pedišić does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>New research shows a large majority of Australians do not engage in muscle strengthening activity.Jason Bennie, Research Fellow, Institute of Sport, Exercise & Active Living (ISEAL), Victoria UniversityStuart Biddle, Professor of Active Living & Public Health, Victoria UniversityŽeljko Pedišić, Senior research fellow, Victoria UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/548882016-02-29T02:49:55Z2016-02-29T02:49:55ZHealth Check: should children and adolescents lift weights?<figure><img src="https://images.theconversation.com/files/112266/original/image-20160222-25861-iil82k.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">A survey of parents found many weren't keen on their kids lifting weights, but the evidence says they should.</span> <span class="attribution"><span class="source">from www.shutterstock.com.au</span></span></figcaption></figure><p>We all know exercise is an essential part of a healthy lifestyle, and most will agree kids should be doing more of it. However, a <a href="http://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-015-2328-7">recent study</a> found while parents are positive about their children engaging in aerobic activities (running, playing sports), they have much more negative views when it comes to strength exercises. </p>
<p>But these concerns are not backed up by the evidence.</p>
<p>People often see strength training as just lifting heavy weights in a gym, but strength training can be done in a wide variety of ways, including using just your body weight. Strength training can also incorporate medicine balls, sand bags, elastic resistance bands and weighted sleds.</p>
<h2>Myth 1: high risk of injury</h2>
<p>Until recent years, there was very little data on injuries associated with youth strength training. What did exist, however, were a handful of <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1478294/?page=1">case reports</a> outlining serious injuries from misuse of weight training equipment, and a few <a href="http://www.ncbi.nlm.nih.gov/pubmed/6634267">small</a> studies reporting high injury rates in competitive youth weightlifting and powerlifting programs.</p>
<p>In 1990, the American Academy of Pediatrics cautiously <a href="http://pediatrics.aappublications.org/content/pediatrics/86/5/801.full.pdf">recommended</a> against participation in strength training prior to reaching physical maturity. This report was actually referring to weightlifting, powerlifting and bodybuilding, which involve the use of maximal loads and highly technical lifting movements that had never been recommended for young people.</p>
<p>Regardless, the message that “weights are bad for young people” took hold and the public distrust of strength training lingered on. We now know that supervised and age-appropriate strength training is <a href="http://bjsm.bmj.com/content/44/1/56.short">a safe activity</a> for children and adolescents, and a good way to improve muscular fitness, body composition and psychological health.</p>
<p>In fact, appropriately conducted strength training programs have a much <a href="http://bjsm.bmj.com/content/44/1/56.short">lower risk</a> of injury than many popular youth sports like soccer, football or basketball – activities that parents happily enrol their children in year after year. Ironically, participation in strength training can actually <a href="http://www.ncbi.nlm.nih.gov/pubmed/20547668/">reduce the risk</a> of children being injured when they play sports.</p>
<h2>Myth 2: lifting weights stunts growth</h2>
<p>You’ve probably heard at some point that strength training can stunt growth in children. This claim is based on an enduring belief that strength training causes damage to “growth plates”. </p>
<p>Growth plates (or epiphyseal plates) are the cartilaginous areas of growing tissue at the ends of long bones such as the femur and radius. These plates turn into hardened bone when young people reach physical maturity, but are softer during development and are therefore more susceptible to damage. </p>
<p>While scary to consider, growth plate injuries are actually quite common, accounting for around 15 to 30% of all bone injuries in children. Most injuries resolve completely with treatment, but on rare occasions they can result in growth abnormalities. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/112268/original/image-20160222-25871-4gnt5h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/112268/original/image-20160222-25871-4gnt5h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/112268/original/image-20160222-25871-4gnt5h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=439&fit=crop&dpr=1 600w, https://images.theconversation.com/files/112268/original/image-20160222-25871-4gnt5h.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=439&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/112268/original/image-20160222-25871-4gnt5h.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=439&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/112268/original/image-20160222-25871-4gnt5h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=551&fit=crop&dpr=1 754w, https://images.theconversation.com/files/112268/original/image-20160222-25871-4gnt5h.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=551&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/112268/original/image-20160222-25871-4gnt5h.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=551&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Strength training in youth won’t stunt growth, despite what many believe.</span>
<span class="attribution"><span class="source">from www.shutterstock.com</span></span>
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</figure>
<p>It’s not quite clear why strength training is considered more likely to damage growth plates than other physical activities, but this common misconception has withstood the test of time. At least part of the reason seems to be due to a misinterpretation of why elite athletes in sports like weightlifting and gymnastics are consistently short. </p>
<p>Long story short (pun intended), small athletes are better suited to these sports, in the same way that being tall is an advantage in basketball. Therefore, short athletes are more highly represented at the upper levels of competition, where we tend to notice them. This has nothing to do with high volumes of training or lifting heavy weights. While strength training often gets the blame, the truth is growth-plate injuries occur much more often during <a href="http://bjsm.bmj.com/content/40/9/749.full.pdf+html">organised sports</a>.</p>
<p>Extensive <a href="http://journals.lww.com/cjsportsmed/Abstract/2006/11000/Weight_Training_in_Youth_Growth,_Maturation,_and.5.aspx">research</a> on the safety of youth strength training programs has found no evidence to suggest they have adverse effects on growth, nor is there any evidence that strength training during the growing years impacts final adult height.</p>
<h2>Do children and teenagers need strength training?</h2>
<p>The <a href="http://www.who.int/dietphysicalactivity/factsheet_young_people/en/">World Health Organisation</a>, <a href="http://intl-pediatrics.aappublications.org/content/121/4/835.full">American Academy of Pediatrics</a> and the Australian government all agree muscle-strengthening physical activities are important for the health and well-being of young people. In fact, <a href="http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines#apa1317">government guidelines</a> explicitly recommend young people (aged five to 18 years) participate in muscle- and bone-strengthening activities at least three days a week. </p>
<p>These recommendations are based on <a href="http://bjsm.bmj.com/content/early/2013/09/20/bjsports-2013-092952.short">a large body of evidence</a> demonstrating the unique benefits of strength training. In a <a href="http://www.ncbi.nlm.nih.gov/pubmed/24788950">review of prior research</a>, we found stronger kids have a healthier heart, lower body fat, stronger bones and higher self-esteem.</p>
<p>Importantly, the evidence seems to suggest the healthiest youngsters will be those who participate in a variety of activities, targeting not just the heart and lungs, but also the muscles, joints and bones. </p>
<p>So children and adolescents can and should “lift weights”, as long as it’s done properly. Experts recommend beginners start with body weight exercises and add weight only when they are competent at the movements. If using external weights, training should be supervised by a qualified instructor. Exercises should be matched to the age and experience level of the individual.</p>
<p>Maximal lifts before reaching physical maturity (usually around 16 years) are still not recommended. The focus during childhood and early adolescence should be on <a href="http://journals.lww.com/nsca-jscr/Abstract/2014/05000/Development,_Test_Retest_Reliability,_and.25.aspx">developing movement skills</a> and building strength endurance (the ability for muscles to work repeatedly). This will provide the right foundation for improving maximal strength in later years, when individuals have the competence, confidence and experience to perform the lifts safely.</p>
<p>Simple and effective body weight exercises young people can <a href="http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere">start with</a> include push-ups, squats, lunges, planks (holding body horizontal to the ground, with weight resting on your hands/forearms and toes to strengthen the core), bear crawls (crawling on hands and feet to work out the whole body), mountain climbers (in plank position, bring one knee at a time up to your chest to strengthen core) and the superman (lie flat on stomach with arms extended overhead and lift arms and legs off the floor to strengthen lower back).</p><img src="https://counter.theconversation.com/content/54888/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jordan Smith does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>A recent study found while parents are positive about their children engaging in aerobic activities (running, playing sports), they have much more negative views when it comes to strength exercises.Jordan Smith, Lecturer , University of NewcastleLicensed as Creative Commons – attribution, no derivatives.