Strength Training

by Mark Heinlein, from the April 2003 newsletter

Strength training, often in the form of weight training, has long been employed by athletes to improve performance. However, strength training can be of tremendous benefit to all individuals, regardless of age or ability. From the high school athlete to the senior citizen, virtually everyone will benefit from strength training.

Strength training can:

1. Improve function in daily life. As we get older, activity often declines and so goes a portion of our strength. Middle-age persons may find that lifting at work is becoming more difficult. Elderly persons may find that climbing stairs or rising from a seat is more difficult. Strength training can address these issues.
2. Reduce the loss of calcium from the bones, thus slowing or arresting osteoporosis, which is of particular concern to women. Dietary intake of calcium, phosphorous, and other minerals is very important, but exercise must be added for best results.
3. Help prevent injuries. Studies show that athletes who lift weights have fewer field injuries than those who do not. Likewise, people who strength train and exercise report fewer back injuries at the workplace.
4. Help control body weight. Walking and jogging burn calories. But just as importantly, well-trained muscles burn more calories even while at rest.
5. Address postural problems often caused by muscular weaknesses and imbalances.

But what is strength training? Many picture burly young men straining under loads of iron, but this is far from complete. To understand strength training, one must understand the principle of overload, which states that to develop a function, it must first be stressed. In response to this stress, your body improves itself in anticipation of the next trial.

Strength training does not necessarily mean the purchase of expensive equipment or long hours of training. A program can be simple and still be very efficient. For help designing a program, try an athletic club. Strength training can be tailored to the needs of any individual.

Mark Heinlein is a licensed physical therapist at Latah Therapy Works in Moscow. Mark encourages anyone with questions about strength training to contact him at 882-1570.

Copyright: Copyright on articles, recipes and images are jointly held by the Moscow Food Co-op and the respective contributors, except were otherwise noted.

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