Arthritis Relief -

The results of a recent 16-week Tufts University study of older men and women with moderate to severe knee osteoarthritis showed that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease, and decreased disability. Similar effects of strength training have been seen in patients with rheumatoid arthritis.

Improved Balance and Fewer Falls -

Strengthening exercises, when done properly and through the full range of motion, increase flexibility and balance, which decrease the likelihood and severity of falls.

Strengthened Bone -

Women in particular need to take measures to prevent bone loss as post-menopausal women can lose 1-2% of their bone mass annually. Regardless of age or gender, strength training has long been shown to increase bone density and reduces the risk for fractures.

Proper Weight Maintenance -

Increased muscle mass leads to a faster metabolism, which means that the body burns more calories. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.

Improved Glucose Control -

There has been a phenomenal 300% increase in the number of Americans with type 2 diabetes over the past 40 years, and the numbers are still climbing. The CDC reports that in a recent study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in glucose control that were comparable to taking diabetes medication. Additionally, the study volunteers were stronger, gained muscle, lost body fat, had less depression, and felt much more self-confident.

Healthy Mind and Mood -

The effects of strength training on depression can be equivalent to the effects of anti-depressants.  Currently, it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. It is most likely a combination of the two. Regular strength training can lead to enhanced self-confidence and self-esteem, which can have a large impact on overall quality of life.

Better Sleep -

The effects of strength training on sleep patterns are equivalent to the effects of sleep medications, but without the side effects. People who strength train regularly tend to fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer.

Healthy Heart -

The American Heart Association recommends strength training as a way to reduce risk of heart disease and as a therapy for patients in cardiac rehabilitation programs.