Updated May 2nd, 2022
Introduction / Anatomy / The Why /
Introduction
One of the biggest misconceptions when lifting, especially lifting heavy, is “I don’t want to look like the Hulk” or “I don’t want to look bulky.” Though this is highly unlikely for most, unless that is your goal, it would be remiss to not add strengthening into one’s exercise routine. Skeletal muscle mass has been proven time and time again as an important indicator to longevity of life (1). In addition, those who are stronger, are less likely to be injured doing daily activities.
Anatomy
The human body has over 600 different muscles (2), all with various functions and responsibilities. In order for them to perform at their optimal efficiency, as well as continue to grow, they respond to a stress strain curve. In essence, the healthy stresses and loads we place on these muscles, the stronger they get. Over time, however, we end up fighting physiologic systems in our body that further reduce our skeletal muscle system. This degradation has been termed sarcopenia. Though this term is usually seen when referencing age related muscle loss, it can also be used in terms of muscle disuse in all ages (3).
The Why
As muscle percentage begins to reduce, so do a number of other bodily functions. Firstly, one's ability to walk, stand or even lift simple daily objects such as groceries or household items. The reduction in muscle mass correlates to a reduction in overall body energy reserve and efficiency. With less overall muscle fibers, those that remain will tire much easier.
Second, the ability to get out of everyday seats becomes harder. You will start to look around for the highest seat or one with arms because your legs just cannot handle the stress. Or you look for the elevator rather than taking the stairs.
And finally, your cardiovascular health declines. There has been a lot of research recently supporting those with greater skeletal muscle mass have greater cardiovascular health and longevity of life (1)(4)(5)(6).
Therefore, without further adieu, Let's get physical!
Exercise Guidelines
Whether you are a weekend warrior, marathon runner, movie marathoner or water aerobic aficionado, strength training must be incorporated. Per the American College of Sports Medicine (ACSM), on top of the recommended 150 minutes per week of cardiovascular exercise, resistance training for all muscle groups should be performed 2-3 days per week, per muscle group, with 48 hours of rest in between (7). Strength training will look a little different for everyone, because everyone has different goals. A marathoner will not have the same weight training goals as a bodybuilder or even someone who just wants to be able to go up a flight of stairs or get out of a chair without using their hands.
One rule of thumb that is usually followed when lifting for general strength is utilizing a reps and set scheme of 3 sets of 10 reps with proper rest breaks in between each set. By the end of the sets, the last few reps should be fatiguing without form being compromised. Now, don’t get me wrong, there are plenty of training cycles and rep schemes that can be used, but these have to be personalized for the greatest effectiveness. Just like the program, corrections in form must be personalized as well. Having proper form is very important to not only reduce risk of injury but also improve the efficiency of the movement.
Want to learn more about proper squat form? Stay tuned for more in the future!!
Conclusion
Lifting and weight training should never be anyone's pastime. It should be an evolutionary practice that should complement the stage of life you're in and the goals you are looking to achieve. Whether you are looking to set a world record or get up from the couch with no hands, adding strengthening to your weekly routine will make a world of a difference and hey, even add some life to those legs.
References
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