Research
Research supporting Sláinte Health Solutions
Benefits Of Strength In Adolescents (12-17 years old)
History
In earlier decades, resistance training was often not recommended for children and adolescents because it was assumed that, (i) they were too young to develop strength because of insufficient testosterone, or, (ii) there was a high risk of damage to the growth plates of their prepubescent bones.
However, as research in this field expanded, such assumptions were found to be misplaced.
In fact Since those times, literally hundreds of studies and reviews have been published confirming the safety and many benefits of resistance training for children and adolescents.
Despite this evidence, surveys have reported only 1 in 5 adolescents meet the Healthy People 2030 national recommendations for physical activity and muscle strengthening activities.
Current and Ongoing Research
The American Academy of Pediatrics (AAP) has highlighted this situation – stating that there is an urgent need for involving children and youth in some form of resistance (strength) training, regardless of whether they are involved in sports.
They have published a research-based Policy Statement on “Resistance Training for Children and Adolescents”.
Key Research Findings
Safety
Even today there is still a well-established belief that resistance training is unsafe and harmful to the developing skeleton of children and adolescents. Because of this, some teachers, parents, and caregivers, naturally concerned for the safety of their charges, question if their children should lift weights in school and/or community-based programs.
However, after reviewing decades of research, the AAC has found no evidence to show that participation in a well-designed resistance training program will stunt the growth of children or harm their developing skeleton.
Research has shown that childhood and adolescence seems to be the best time to participate in strength-building because such activities encourage spontaneous physical activity and enhance bone strength. With qualified supervision and a sensible progression of training loads, regular participation in resistance training can favorably influence growth and development in girls and boys.
To be clear, the AAP policy statement cites many research studies showing that children and adolescents can safely participate in – and benefit from – resistance training as long as such programs are well instructed/supervised with an emphasis on correct technique.
In fact, all that research has actually flipped the safety focus on its head!
Informed teachers, educators and coaches today are more focused on the risk of injury from lack of adequate strength to keep up with training and lifestyle demands.
Performance Benefits
Resistance training for children is not just about muscles! Research has revealed additional sports related benefits such as improvement in motor skills, gains in speed and power, reduced injury risk, and more effective injury rehabilitation. Such factors can lead to improved sports performance but will also positively contribute to a healthy lifestyle.
Health Benefits
Beyond strength increases and performance improvements, research has shown that resistance training can also produce a wide range of health-related benefits for children. These include improvements in cardiovascular fitness, body composition, bone mineral density, blood lipid profiles, mental health and insulin sensitivity, as well as increased resistance to injury. Lifestyle Benefits
The AAC has reported that participation in resistance training programs can help to increase daily levels of spontaneous physical activity in school-aged children. Such programs may (i) encourage overweight/obese children to become more physically active and/or, (ii) be especially appropriate for those with lower levels of physical fitness, poor exercise compliance, and/or reduced tolerance for aerobic training. Take Home Message An expansive and still growing body of research has found that resistance training is safe, beneficial, and recommended for children and adolescents. It builds confidence and strength for sports, helps increase daily physical activity; supports healthy bone growth, and positively influences body development.
In earlier decades, resistance training was often not recommended for children and adolescents because it was assumed that, (i) they were too young to develop strength because of insufficient testosterone, or, (ii) there was a high risk of damage to the growth plates of their prepubescent bones.
However, as research in this field expanded, such assumptions were found to be misplaced.
In fact Since those times, literally hundreds of studies and reviews have been published confirming the safety and many benefits of resistance training for children and adolescents.
Despite this evidence, surveys have reported only 1 in 5 adolescents meet the Healthy People 2030 national recommendations for physical activity and muscle strengthening activities.
Current and Ongoing Research
The American Academy of Pediatrics (AAP) has highlighted this situation – stating that there is an urgent need for involving children and youth in some form of resistance (strength) training, regardless of whether they are involved in sports.
They have published a research-based Policy Statement on “Resistance Training for Children and Adolescents”.
Key Research Findings
Safety
Even today there is still a well-established belief that resistance training is unsafe and harmful to the developing skeleton of children and adolescents. Because of this, some teachers, parents, and caregivers, naturally concerned for the safety of their charges, question if their children should lift weights in school and/or community-based programs.
However, after reviewing decades of research, the AAC has found no evidence to show that participation in a well-designed resistance training program will stunt the growth of children or harm their developing skeleton.
In fact, the opposite is the case!
Research has shown that childhood and adolescence seems to be the best time to participate in strength-building because such activities encourage spontaneous physical activity and enhance bone strength. With qualified supervision and a sensible progression of training loads, regular participation in resistance training can favorably influence growth and development in girls and boys.
To be clear, the AAP policy statement cites many research studies showing that children and adolescents can safely participate in – and benefit from – resistance training as long as such programs are well instructed/supervised with an emphasis on correct technique.
In fact, all that research has actually flipped the safety focus on its head!
Informed teachers, educators and coaches today are more focused on the risk of injury from lack of adequate strength to keep up with training and lifestyle demands.
In other words the concern has shifted from the dangers of children doing resistance training to the dangers of children not doing resistance training!
Check out this additional confirmation article from the American College of Sports Medicine entitled Mythbusting: Youth Resistance TrainingPerformance Benefits
Resistance training for children is not just about muscles! Research has revealed additional sports related benefits such as improvement in motor skills, gains in speed and power, reduced injury risk, and more effective injury rehabilitation. Such factors can lead to improved sports performance but will also positively contribute to a healthy lifestyle.
Health Benefits
Beyond strength increases and performance improvements, research has shown that resistance training can also produce a wide range of health-related benefits for children. These include improvements in cardiovascular fitness, body composition, bone mineral density, blood lipid profiles, mental health and insulin sensitivity, as well as increased resistance to injury. Lifestyle Benefits
The AAC has reported that participation in resistance training programs can help to increase daily levels of spontaneous physical activity in school-aged children. Such programs may (i) encourage overweight/obese children to become more physically active and/or, (ii) be especially appropriate for those with lower levels of physical fitness, poor exercise compliance, and/or reduced tolerance for aerobic training. Take Home Message An expansive and still growing body of research has found that resistance training is safe, beneficial, and recommended for children and adolescents. It builds confidence and strength for sports, helps increase daily physical activity; supports healthy bone growth, and positively influences body development.
Benefits Of Strength In Adults (18-63 years old)
History
The importance of strength has been recognized for literally centuries – even for regular, non-athletic adults. As early as 3600BC Chinese emperors actually required all adult subjects to exercise daily, and military recruits were additionally required to pass strength tests such as carrying heavy stones.
In more recent times, the fascination with strength could be found in the exploits of circus and vaudeville strong men of the late 1800s and early 1900s. In fact, several prominent strong men of the time actually published books on strength training. However, none of this was research-based and misinformation or myths about the dangers of strength training also existed. This dissuaded some individuals from lifting weights and also discouraged scientists from researching this field.
One of the first actual research papers on strength training was published in 1894. In what would be called a “Case Study” today, it involved two adult female subjects who completed 2 weeks of grip strength training with their right hand only. The study demonstrated the occurrence of what came to be called “cross-training” (ie. training only the right hand also produced strength gains in the left hand).
Current and Ongoing Research
Since that first paper, thousands of strength training studies have been published over dozens of research areas (Kraemer et al., 2017) with tens of thousands of participants and a wide variety of training modes – including resistance bands.
Additionally the ACSM recently published a highly relevant paper entitled “The Coming of Age of Resistance Exercise as a Primary Form of Exercise for Health”.
Key Research Findings
Safety
As well as the Guidelines and Recommendations cited above, a series of studies and surveys, including by the WHO, have consistently reported the safety of resistance training programs in healthy adults.
Performance Benefits
A comprehensive review on Resistance Training for Health and Performance reported improvements in a range of factors involved in sports performance, not simply limited to strength and muscle mass increases. Such factors included vertical jump, speed balance, coordination, and throwing velocity.
Health Benefits
Major reviews of the literature have consistently associated resistance training with reduced risk of all-cause mortality, as well as for a range of major non-communicable diseases including CVD, cancer, diabetes and lung cancer. Other reported benefits of resistance training include reduced blood pressure and improved sleep, as well as lower levels of depression and anxiety.
Lifestyle Benefits
The well documented effects of resistance training on strength, muscle mass and functional fitness, are also associated with beneficial effects on lifestyle daily activities including balance, reduced fall risk, gait speed, stair climbing, rising from a chair, carrying groceries, etc. Resistance training is becoming recognised as a form of exercise that may be a necessity for healthy living.
Take Home Message
Research has shown that resistance training is safe and beneficial for healthy adults. It builds a foundation of strength and muscle mass; preserves and/or increases functional independence; reduces risk of chronic diseases and improves mental health.
The importance of strength has been recognized for literally centuries – even for regular, non-athletic adults. As early as 3600BC Chinese emperors actually required all adult subjects to exercise daily, and military recruits were additionally required to pass strength tests such as carrying heavy stones.
In more recent times, the fascination with strength could be found in the exploits of circus and vaudeville strong men of the late 1800s and early 1900s. In fact, several prominent strong men of the time actually published books on strength training. However, none of this was research-based and misinformation or myths about the dangers of strength training also existed. This dissuaded some individuals from lifting weights and also discouraged scientists from researching this field.
One of the first actual research papers on strength training was published in 1894. In what would be called a “Case Study” today, it involved two adult female subjects who completed 2 weeks of grip strength training with their right hand only. The study demonstrated the occurrence of what came to be called “cross-training” (ie. training only the right hand also produced strength gains in the left hand).
Current and Ongoing Research
Since that first paper, thousands of strength training studies have been published over dozens of research areas (Kraemer et al., 2017) with tens of thousands of participants and a wide variety of training modes – including resistance bands.
The vast majority of these studies found (and new studies continue to find) that an appropriately designed strength training program is safe and beneficial for healthy adults.
Since the 1970s the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA) have issued and regularly updated a series of “Guidelines” and “Position Stands” on resistance training for all ages, further establishing this mode of exercise as beneficial to health and wellness.Additionally the ACSM recently published a highly relevant paper entitled “The Coming of Age of Resistance Exercise as a Primary Form of Exercise for Health”.
Key Research Findings
Safety
As well as the Guidelines and Recommendations cited above, a series of studies and surveys, including by the WHO, have consistently reported the safety of resistance training programs in healthy adults.
Performance Benefits
A comprehensive review on Resistance Training for Health and Performance reported improvements in a range of factors involved in sports performance, not simply limited to strength and muscle mass increases. Such factors included vertical jump, speed balance, coordination, and throwing velocity.
Health Benefits
Major reviews of the literature have consistently associated resistance training with reduced risk of all-cause mortality, as well as for a range of major non-communicable diseases including CVD, cancer, diabetes and lung cancer. Other reported benefits of resistance training include reduced blood pressure and improved sleep, as well as lower levels of depression and anxiety.
Lifestyle Benefits
The well documented effects of resistance training on strength, muscle mass and functional fitness, are also associated with beneficial effects on lifestyle daily activities including balance, reduced fall risk, gait speed, stair climbing, rising from a chair, carrying groceries, etc. Resistance training is becoming recognised as a form of exercise that may be a necessity for healthy living.
Take Home Message
Research has shown that resistance training is safe and beneficial for healthy adults. It builds a foundation of strength and muscle mass; preserves and/or increases functional independence; reduces risk of chronic diseases and improves mental health.
Benefits Of Strength In Older Adults (64-100 years old)
History
Scientific studies conducted between 1894 and 1979 were the first systematic attempts to understand how strength training affects the human body. This research reported that strength training was safe and beneficial for individuals across the age range including older adults
One of the first studies specifically focused on older adults was published in 1961. The authors reported increased strength in a group of 5 men and 15 women (62-84 yrs old) after 6 weeks of lower limb training, three times per week. The authors also reported that “No evidence of joint trauma was observed from the exercise in any of the subjects”.
In the decades to follow, more resistance training studies with older adults began to appear, albeit in small numbers. For example, Liemohn (1975), Moritani (1980), Frontera (1988), Pratley (1994), Phillips (1996), published studies with men and women 60-96 years old. All these reported safe increases in strength, function and/or muscle mass.
Current and Ongoing Research
Since those early days, the research in this area has burgeoned, and now likely thousands of strength training studies have been published with older adult participants.
Two major international professional bodies have recently published guidelines for Resistance Training/Exercise with older adults.
The National Strength and Conditioning Association (NSCA): Position Statement on Resistance Training for Older Adults
The American College of Sports Medicine (ACSM): Exercise and Physical Activity for Older Adults
Key Research Findings
Safety
Despite the now well recognised benefits of resistance training, a recent National Health Statistics Reports found that less than 15% of US older adults 65+ years old participate in aerobic and muscle-strengthening activities as part of their leisure time. Reasons for this include, among other things, safety fears and health concerns (Burton et al., 2017).
In contrast to this, the NSCA has stated that
Health Benefits
As well as strength and muscle mass increases, resistance training in older adults has been shown to provide a range of health-related benefits. These include increased bone density: reduced risk of heart disease, arthritis, type 2 diabetes, and osteoporosis: improved psychological and cognitive measures.
Lifestyle Functional Benefits
Resistance training programs in older adults have been shown to reduce fall risk as well as provide a range of lifestyle-related benefits including balance, physical functioning and activities of daily living. All of this helps to preserve the independence and quality of life for older adults.
Sarcopenia
“Sarcopenia” is a medical term that refers to the loss of muscle mass with age that can reach as much as 6% per decade after the age of 40 (Janson, 2010). Such losses are also accompanied by losses in strength. This inevitably results in decreased physical function and quality of life as well as increased morbidly and mortality (Brotto, 2012).
Because of this, Sarcopenia is regarded as a major cause of late life disability.
However, research has shown that resistance training is the most effective method for the treatment of Sarcopenia.
A recent review reported that
Another major review reported that
Take Home Message
An expansive and still growing body of research has found that resistance training is safe, beneficial, and recommended for older adults. It reduces the incidence and risk of Sarcopenia; increases strength, muscle mass, and bone density; reduces fall risk; improves balance and physical function; preserves independence and enhances quality of life.
Scientific studies conducted between 1894 and 1979 were the first systematic attempts to understand how strength training affects the human body. This research reported that strength training was safe and beneficial for individuals across the age range including older adults
One of the first studies specifically focused on older adults was published in 1961. The authors reported increased strength in a group of 5 men and 15 women (62-84 yrs old) after 6 weeks of lower limb training, three times per week. The authors also reported that “No evidence of joint trauma was observed from the exercise in any of the subjects”.
In the decades to follow, more resistance training studies with older adults began to appear, albeit in small numbers. For example, Liemohn (1975), Moritani (1980), Frontera (1988), Pratley (1994), Phillips (1996), published studies with men and women 60-96 years old. All these reported safe increases in strength, function and/or muscle mass.
Current and Ongoing Research
Since those early days, the research in this area has burgeoned, and now likely thousands of strength training studies have been published with older adult participants.
Two major international professional bodies have recently published guidelines for Resistance Training/Exercise with older adults.
The National Strength and Conditioning Association (NSCA): Position Statement on Resistance Training for Older Adults
The American College of Sports Medicine (ACSM): Exercise and Physical Activity for Older Adults
Key Research Findings
Safety
Despite the now well recognised benefits of resistance training, a recent National Health Statistics Reports found that less than 15% of US older adults 65+ years old participate in aerobic and muscle-strengthening activities as part of their leisure time. Reasons for this include, among other things, safety fears and health concerns (Burton et al., 2017).
In contrast to this, the NSCA has stated that
“A properly designed resistance training program with appropriate instructions for exercise technique and proper spotting is safe for healthy, older adults.”
Health Benefits
As well as strength and muscle mass increases, resistance training in older adults has been shown to provide a range of health-related benefits. These include increased bone density: reduced risk of heart disease, arthritis, type 2 diabetes, and osteoporosis: improved psychological and cognitive measures.
Lifestyle Functional Benefits
Resistance training programs in older adults have been shown to reduce fall risk as well as provide a range of lifestyle-related benefits including balance, physical functioning and activities of daily living. All of this helps to preserve the independence and quality of life for older adults.
Sarcopenia
“Sarcopenia” is a medical term that refers to the loss of muscle mass with age that can reach as much as 6% per decade after the age of 40 (Janson, 2010). Such losses are also accompanied by losses in strength. This inevitably results in decreased physical function and quality of life as well as increased morbidly and mortality (Brotto, 2012).
Because of this, Sarcopenia is regarded as a major cause of late life disability.
However, research has shown that resistance training is the most effective method for the treatment of Sarcopenia.
A recent review reported that
“… resistance exercise is the standard non-pharmacological treatment approach for sarcopenia \ with significant positive evidence.”
Another major review reported that
“… moderate-intensity resistance training using elastic bands may be the best training prescription for elderly patients with sarcopenia.”
Take Home Message
An expansive and still growing body of research has found that resistance training is safe, beneficial, and recommended for older adults. It reduces the incidence and risk of Sarcopenia; increases strength, muscle mass, and bone density; reduces fall risk; improves balance and physical function; preserves independence and enhances quality of life.