Mark discusses how basic strength training can go a long way to help us to help ourselves :
In my opinion, strength is the most important attribute to maintain in a period where an individual is unable to train to their potential. What I mean by this is that equipment is really helpful in this vain, it’s a challenge to get the required load to keep things stimulated without access to the gym setting.
The benefits of being strong are plentiful across the lifespan. It’s not just the centre-half that needs to be strong to command their zone. Our Seniors benefit from being strong to maintain their quality of life and keep sharing that well-earned wisdom in our society. A toddler with sufficient hip and pelvic strength can continue to explore and develop their nervous system as they discover the wonders of the world, all the while making their family laugh endlessly in the process.
Strength is a vital ingredient for a good quality of life. It’s important we hold onto it now in a physical sense just as much we weather the storm mentally.
How Does it Benefit Us?
The American College of Sports Medicine utilise a very clear document to outline the benefits of strength training across the lifespan. Fiataraone Singh and colleagues (2019) state that “people of all ages and abilities who regularly participate in resistance exercise reduce the risk of numerous diseases, improve quality of life and reduce mortality.” The list of conditions it can help to manage and treat is as plentiful as the physiological benefits it brings:
· Arthritis
· Cancers
· Cardiovascular disease
· Dementia
· Depression
· Diabetes
· Falls risk
· Hypertension
· Insomnia
· Low back pain
· Mental health
· Movement disorders (e.g. Parkinson’s Disease)
· Obesity
· Osteoarthritis
· Osteoporosis
· Pulmonary disorders
· Peripheral vascular disease
· Stroke
For the athlete strength training is by and large one of the most beneficial things one can do to reduce their injury risk and thus improve performance via being able to participate and develop their capabilities without interruption. For the younger person we maximise our muscle strength early in our lives, it also has a plethora of metabolic benefit to counter our overtly sedentary lifestyles. As Andy Dunne rightly mentioned in our “Movement is Medicine” Webinar yesterday, if a pharmaceutical company could bottle the benefits of strength training they’d make a substantial amount of money. It’s worth pursuing with attention to detail and diligence.
The Practicalities
We will discuss this across the lifespan to give better clarity on the parameters that should be aimed for throughout the process. I have underlined and made bold some key take home messages to help summarise the information within. An important aspect to remember is that these are a continuum and a guide, certain liberties can be taken to create a metabolic demand and hopefully transfer some benefit despite the current pandemic limitations.
Another important aspect to remember is that you should not stretch beyond your means and capabilities here. Lean into your experience and what you know, seek professional help for what you don’t.
1. Youth and Adolescent Resistance Training
Lloyd and colleagues (2012) outline the UK Strength and Conditioning stance on the parameters of youth resistance training. I have listed these in the below table. The benefits of resistance training in youth are plentiful as previously mentioned. Myers et al (2017) state “Proper Resistance Training programs have a plethora of associated benefits including increased strength, lower rates of sports-related injury, increased bone strength index (BSI), decreased risk of fracture and improved self-esteem and interest in fitness.” These benefits extend however. Isolated resistance training can effect weight status in youth and is being further investigated as a frontline treatment in the management and prevention of paediatric obesity (Collins et al, 2018). It is known that resistance training can improve key blood markers for optimal metabolic health in youths (Thivel and Aucouturier, 2020).
With a word to safety and application there is no need to avoid this type of training in younger participants. Concern emerged in the 1970s and 1980s regarding weight training and injuries to epiphyseal growth plates in children (Benton, 1982). Further analysis of this data showed that the injuries pertained to improper technique and poor programme design (Faigenbaum et al, 2009). Current expert opinion supports this intervention among children and adolescents (Milone et al, 2013) and the prior mentioned analysis by Faigenbaum and colleagues (2009) has demonstrated its safety.
Now is a good time to perfect bodyweight movement patterns for the younger athlete (squats, hip hinges, single leg movements, press-ups).
(Keep an eye on our social media channels and website over the coming days for some content related to bodyweight movements you can try at home)
2. Adult Resistance Training
Resistance training has been shown to be most advantageous in the prevention of acute (e.g. the ligament sprain) and overuse (e.g. the Achilles tendon) injuries in sporting contexts (Lauerson er al, 2018). This study highlighted that we need to find the right dosage but early evidence suggests that a ceiling of strength should be reached to maximise the benefits. We’re working on establishing this from sport to sport. Most organisations know what they need but it takes longer to share this information accurately across different populations. Furthermore this robust study showed that the benefits of injury risk reduction transfer across all ages which is a really great sign that your efforts now are worth it in the long term. I would stress at this time that you lean into what you know. A lot can be done despite space and equipment limitations. It’s about being clever… (see below)
· No dumbbells – use a back pack or bottles of water. Plenty of load is present in the house, you just need to see it.
· Modify the lever/range – this can be very advantageous and push the body sufficiently. Most injuries happen at extremes of movement i.e. when a joint or muscle is at its longest or shortest positions. You can very effectively train these during this period. We have examples on our social media channels. A perfect example is to push the depth on a split squat or single leg squat. You’re probably not hitting this range in the gym with the load you are used to it so take the opportunity and train it now.
· Create a metabolic demand. Higher rep ranges will still transfer some benefits in terms of strength. Programming considerations are a continuum and as such are relatable and usable across the ranges. Aim for 20-30 and feel the burn.
3. Resistance Training for Seniors
The key to this is maintaining what you’ve developed throughout the lifespan. However this does not mean all is lost if the process is started and you’ve not maintained your strength for a period of time. Muscle strength will decline between 16.6% and 40.9% from the 30th year of life (Keller and Engelhardt, 2013). Enhanced muscle function via physical activity is one of the primary mechanisms by which we can optimise health with increasing age (Westerterp, 2018). Interestingly research has shown little differences between formal strength/hypertrophy (muscle mass building) exercise when compared to higher speed circuit style training (Balachandran et al, 2014) for older individuals. This supports the utilisation of beginner to intermediate style bodyweight circuits during this pandemic phase. You will continue to have benefits on your lean skeletal muscle mass and strength if you work on this type of exercise. If you were online for our Webinar yesterday, Barry & Andy discussed this exercise strategy as an accessible means of beneficial exercise for those that are “cocooning” at this moment in time.
The National Strength and Conditioning Association outline their position statement for program variables in this population with clarity (Maren et al, 2019):
“1. A properly designed resistance training program with appropriate instructions for exercise technique and proper spotting is safe for healthy, older adults.”
2. A properly designed resistance training program for older adults should include an individualised, periodised approach working toward 2–3 sets of 1–2 multi-joint exercises per major muscle group, achieving intensities of 70–85% of 1 repetition maximum (1RM), 2–3 times per week, including power exercises performed at higher velocities in concentric movements with moderate intensities (i.e., 40–60% of 1RM)”
3. Resistance training programs for older adults should follow the principles of individualization, periodization, and progression.”
To close…
We’re here to help you at this difficult time. It’s a good opportunity to take stock and focus on the basics. If you wish to discuss any of the above or would like a personalised programme to continue your training please do not hesitate to reach out. The main danger is you may find it hard to stop us talking about this topic! We wholeheartedly believe in it.
Sample exercises you can do at home to target main lower limb muscle groups :
(Best viewed on a laptop/computer)
sample Home-based Posterior Chain Resistance Exercises
sample Home-based Quadriceps Resistance exercises
References
Balachandran A, Krawczyk SN, Potiaumpai M, Signorile JF. (2014). High-speed circuit training vs hypertrophy training to improve physical function in sarcopenic obese adults: A randomized controlled trial. Experimental Gerontology. 60, pp. 64-71
Benton JW. (1982). Epiphyseal fracture in sports. The Physician and Sportsmedicine. 10(11), pp. 62-71.
Collins H, Fawkner S, Booth JN, Duncan A. (2018). The effect of resistance training interventions on weight status in youth: a meta-analysis. Sports Medicine - Open. 20;4(1), p. 41
Faigenbaum AD, Kraemer WJ, Blimkie CJ, et al. (2009). Youth resistance training: updated position statement paper from the national strength and conditioning association. Journal of Strength and Conditioning Research. 23, S60-79.
Fiataraone Singh M, Hackett D, Schoenfeld B, Vincent HK, Wescott W. (2019). Resistance Training for Health: https://www.acsm.org/docs/default-source/files-for-resource-library/resistance-training-for-health.pdf?sfvrsn=d2441c0_2. Last accessed Fri 3rd April 2020.
Keller K, Engelhardt M. (2014). Strength and muscle mass loss with aging process. Age and strength loss. Muscles, ligaments and tendons journal, 3(4), pp. 346–350.
Lauersen JB, Andersen TE, Andersen LB. (2018). Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta- analysis. Br J Sports Med. 52, pp. 1557–1563.
Lloyd RS, Faigenbaum AD, Myer GD, Stone MH, Oliver JL, Jeffreys I, Moody J, Brewer CJ, Pierce, K. (2012). UKSCA Position Statement: Youth Resistance Training. https://www.uksca.org.uk/uksca-iq-article/paediatric/420/uksca-position-statement-youth-resistance-training. Last accessed Fri 3rd April 2020
Fragala MS, Cadore EL, Dorgo S, Izquierdo M, Kraemer WJ, Peterson MD, Ryan ED. (2019). Resistance Training for Older Adults – Position Statement from the National Strength and Conditioning Association. The Journal of Strength and Conditioning Research: 33(8), pp. 2019-2052
Milone MT, Bernstein J, Freedman KB, et al. (2013). There is no need to avoid resistance training (weight lifting) until physeal closure. The Physician and Sportsmedicine. 41(4), pp. 101-105
Myers AM et al. (2017). Resistance training for children and adolescents. Translational Pediatrics. 6 (3), pp. 137-143.
Thivel D, Aucouturier J. (2020). Physical Activity Intervention In Overweight/Obese Children And Adolescents: Endurance And/Or Resistance Training? http://ebook.ecog-obesity.eu/chapter-energy-expenditure-physical-activity/physical-activity-intervention-overweightobese-children-adolescents-endurance-andor-resistance-training/. Last accessed Fri 3rd April 2020.
Westerterp KR. (2018). Changes in physical activity over the lifespan: impact on body composition and sarcopenic obesity. Obesity Reviews, 19(S1), https://doi.org/10.1111/obr.12781