Resistance training, also known as strength training, is exercise that causes muscles to contract against resistance. Resistance in strength training is defined as any force that makes the movement more challenging to perform. This force can come from using body weight, gravity, hand weights, resistance bands, a SilverSneakers ball or other appropriate equipment.
Resistance training is important for improving muscular strength, endurance and power, three key components to maintaining a long, healthy life. Let’s review common terms associated with resistance training.
- Strength is the ability to produce maximum force against resistance in a single contraction.
- Example: lifting a 10-pound bag of cat food or a 15-pound watermelon into the car
- Endurance is the ability to exert strength for an extended period of time.
- Example: carrying five to 10-pound grocery bags into the house from the car, pushing a lawn mower or vacuuming the floor
- Power is the ability to produce force more quickly or rapidly.
- Example: avoiding a fall by recovering your body position after losing your footing
Every movement we make requires a certain percentage of muscular strength. In daily chores, strength is necessary for lifting, pulling, pushing, reaching and bending. Think about the strength, endurance and power necessary in daily and recreational activities of our SilverSneakers class participants:
- Going up and down stairs
- Pouring a full gallon of milk at eight pounds
- Loading and unloading a washing machine
- Lifting a laundry basket with seven to eight pounds of wet clothes
- Mowing the lawn
- Shoveling snow
- Gardening or other yardwork
- Swinging a golf club
- Lifting a 10- to 15-pound carry-on bag and putting it into an overhead bin on an airplane
- Pulling a 40-pound suitcase
- Carrying five- to eight-pound grocery bags into the house
- Lifting a 20-pound bag of pet food
- Carrying a five-pound bag of flour
- Playing with grand children
Regular physical activity is beneficial for improving cardiac health, lowering blood pressure and improving overall quality of life. But because the effects of sarcopenia have been observed in those who are physically active, it has been theorized that the physical activity is not sufficient in intensity or duration to stimulate enough of a challenge to prevent the effects of sarcopenia. Safe progressions that increase effort in a manner that provides an overload is needed to maximize health-related benefits.