In the world of health and fitness where anecdotal evidence and hearsay abound, it is not difficult to find a topic of controversy. One of the greatest areas of dispute is resistance training. In this article we hope to give you a better understanding of this component of fitness and how everyone, no matter what your age, can benefit.

One of the leading scientists in the area of strength (resistance) training mature individuals (up to 96 years of age) is Maria Fiatarone, MD, of Tufts University, Boston, Mass. She says that up to 40% of one's strength can be lost by age 70. This means an 80 year old person may require more than 100% of leg strength just to get up from a chair. People within this type of frail population have been known to increase their strength as much as 347% in just eight weeks after high intensity strength training. High intensity strength training involves performing several sets for six to eight reps with at least 80% of a 1RM( 1 Rep Maximum). Dr. Fiatarone has published several studies documenting such results using this very aggressive protocol with no injuries. Her conclusion, after a decade of work in this area is, “High-intensity weight training programs can induce dramatic increases in muscle strength in frail men and women up to 96 years of age.

As a reminder, please do not attempt this type of training without a competent instructor and clearance from your doctor.

Listed below are yet seven more truths and benefits:

Increased bone density - There is ample research showing that resistance training is the major catalyst to increasing bone mineral density. This is especially important in the prevention and treatment of osteoporosis.

Improved body composition - 54% (half of American adults) are overweight. Resistance training will increase the amount of lean mass a person has. This, combined with fat loss from proper cardiovascular training as well as nutritional practices, will improve body composition.

Improved glucose metabolism - With the high incidence of obesity in the U.S., the number of diabetics has skyrocketed to epidemic proportions, even in children as young as ten years of age. Research shows that a properly designed resistance training program helps to decrease resting insulin levels and increase sensitivity, the two key components to improved glucose metabolism.

Improved blood lipids - We have known for a long time that cardiovascular training improves one of the top risk factors: high LDL (bad cholesterol) and low HDL (good cholesterol). But we now have evidence that resistance training may help as well.

Decreased resting blood - Research shows that cardiovascular exercise may decrease resting pressure by as much 10 points, systolic and diastolic. We also know now that resistance training done in circuit format may have an affect of an additional four point improvement. This 10 to 14 point improvement may make the difference in the doctor's decision whether or not to put you on hypertensive medications.

Improved metabolism - It is estimated that for every one pound increase in lean muscle mass, resting metabolism increases 30 to 50 calories. A modest gain of five pounds of lean tissue means an increase in metabolism of up to 250 calories per day. Do the math on this one to see how many calories you'll burn per month just watching TV.

Improved physical functioning - Many people have the notion that lifting weights is only for athletes or people who want to look good at the beach. What about the person who would like to pick up that 25 pound bag of dog food or the grandmother or grandfather who would like to be able to pick up their grandson or granddaughter? What about it, mom and dad? Can you pick up your young kids and give them a great big hug without pulling a back muscle or tearing a shoulder muscle?

May God bless you with vibrant health.