Who doesn’t want to live a longer and healthier life? While reaching a ripe old age is a great goal, you also want to enjoy your golden years. And enjoying those years means being able to stay active, take care of yourself, and pursue your passions.
In other words, as the old saying goes, you want to add years to your life and life to your years.
In the pursuit of a longer and healthier life, you might be wondering, what are the secrets to aging well? One powerhouse that stands out in the realm of longevity and vitality is strength training. Far beyond its role in building muscle and sculpting physiques, strength training has proven to be a cornerstone for a life lived to its fullest.
As we explore the science-backed benefits of strength training, it becomes clear that this practice is not merely reserved for bodybuilders or fitness enthusiasts. Its impact extends far beyond the gym’s walls, influencing the very fabric of our existence. This blog aims to unravel the profound connection between strength training at AFAC gym in Thornton, Colorado, and an extended, improved quality of life.
Reasons Why Strength Training at the Gym Is Key to a Long, Healthy Life
We all know cardio exercise is widely recognized for maintaining overall health, but it turns out, the key to enduring strength and vitality lies beyond activities like walking, running, climbing, or cycling. A comprehensive review spanning 16 studies worldwide in 2021 unveiled a remarkable discovery: dedicating just 30-60 minutes per week to muscle-strengthening exercises, also known as “resistance” exercises, could amplify life expectancy by a striking 10-17%. What constitutes muscle-strengthening exercises, you might wonder? Well, it encompasses not only weightlifting but also disciplines like yoga, Pilates, calisthenics, and even mundane tasks like carrying groceries.
Moreover, the importance of consuming protein in optimal quantities cannot be overstated when it comes to preserving muscle mass. Scientific evidence shows that women aged 50 and above should consume a minimum of 25 grams of protein per meal (30 grams for men) — or up to 35% of total daily calories coming from protein. This intake ignites protein synthesis, the fundamental process facilitating muscle building and maintenance. Studies have demonstrated that individuals in their 60s who adopt this dietary approach alongside resistance exercise, witness their bodies responding akin to those in their 20s. The interaction between resistance exercise and protein exposes their pivotal role in safeguarding and optimizing health.
Strength Training Keeps Your Brain Healthy
Researchers examined 970 individuals living in senior communities who didn’t have any signs of cognitive decline. They conducted a battery of strength tests focusing on both their upper and lower limbs. After researchers followed their progress for 3.6 years, findings revealed that 15% of the participants succumbed to Alzheimer’s disease. However, the individuals’ susceptibility to Alzheimer’s disease correlated with where each person landed on a muscle strength scale. With every point they went up on the muscle strength scale, a subject’s vulnerability to Alzheimer’s went down by an incredible 43%.
Strength Training Prevents Weight Gain Over the Years
A low level of strength training and muscle mass is associated with gaining fat over time. There are a few reasons why strength training can prevent fat gain:
- Regular strength training burns calories, just like cardio exercise does.
- Resting metabolism after a strength training session can remain elevated for up to 38 hours, which means you’re burning extra calories for a day or more after lifting weights.
- By building more muscle mass through strength training, your body will naturally burn more calories at rest. That’s because muscle mass is more metabolically active than fat. Research shows that if you gain a pound of muscle, you’ll burn about an extra 10 calories per day at rest. That doesn’t sound like much, but let’s do the math. Over one year, that one pound of muscle will burn an extra 3,650 calories. It’s estimated that a person needs to create a calorie deficit of 3,500 to lose a pound of fat. That means one pound of muscle could prevent you from gaining one pound of fat in a year, and 10 pounds of fat in 10 years. It really adds up over time! And even better, most people gain 5-10 pounds of muscle through consistent strength training and protein intake, so that means you could stave off over 50 pounds of fat gain in a decade.
Preventing fat gain will not only help you feel more energetic, but it can also lower your risk of many chronic diseases like diabetes, high blood pressure, and heart disease.
Strength Training Helps Manage Blood Pressure
A recent study found that strength training can reduce blood pressure levels. Strength training appears most effective at managing blood pressure when it involves full-body training at least twice a week with moderate to vigorous intensity for at least 2 months.
Strength Training Reduces Your Risk of Heart Disease
A study published in January 2024 in the European Heart Journal found that a combination of cardio and strength training exercise lowers heart disease risk as effectively as cardio-only workouts for the same amount of time. Plus, the addition of strength training helped participants in other ways such as building their muscle strength and giving them a more enjoyable exercise experience.
Strength Training Reduces Your Risk of Type 2 Diabetes
A recent study underscores the significance of strength training in the management and prevention of type 2 diabetes.
Conducted with over 4,500 adults at a heightened risk of developing type 2 diabetes, the study enrolled participants in a structured strength-training regimen. The program aimed to evaluate the impact of moderate strength training on diabetes risk.
The findings revealed that engaging in moderate strength training and increasing overall muscle mass corresponded to a 32% decrease in the likelihood of developing type 2 diabetes.
For individuals already grappling with the condition, this insight carries profound implications. Regular strength training coupled with muscle mass enhancement emerges as a formidable strategy in combating insulin resistance, fat gain, and elevated blood glucose levels, offering a tangible avenue towards improved diabetes management.
Strength Training Improves Mental Health
Multiple studies have shown that strength training lowers depression, anxiety, stress, and fatigue while improving self-esteem, cognitive functions, and sleep quality. For these reasons, strength training has become a more prevalent treatment for mental health issues, with some research showing that exercise is more effective than medication.
More Ways Strength Training Can Improve Your Quality of Life
Just in case you need more reasons to incorporate strength training into your schedule, here are some additional ways it can improve your quality of life. Strength training helps you:
- Increase your bone density and strength which reduces your risk of osteoporosis
- Improve your ability to do everyday activities, protect your joints from injury, and give you better balance which can reduce your risk of falls
- Sharpen your thinking and learning skills as you age so you’re able to participate in activities you enjoy like hobbies, time with family, and new adventures
Supercharge Your Life With Strength Training at AFAC Gym
The evidence is undeniable: strength training is not merely a pursuit reserved for muscle gains but a crucial component in the quest for a longer, healthier life. From its profound impact on extending longevity to its pivotal role in managing chronic conditions like type 2 diabetes and depression, the benefits of strength training reverberate far beyond the confines of the gym.
In order to reap the full benefits of strength training, it’s recommended that you work all major muscle groups 2-3 times per week at the gym. If you’re new to strength training, this can be a little overwhelming, but that’s why the experts at AFAC gym are here to assist you.
Please stop by our gym to speak to one of our credentialed personal trainers or any member of our team to get started with a fitness program that’s tailored to your fitness level and goals. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado, with hundreds of 5-star reviews.
To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.
