More often than not, the very reason someone is apprehensive about strength training is also one of its primary benefits.

Over the last 25 years, the apprehensions (reasons NOT to start strength training) I’ve heard around strength training (and the associated evidence-based benefits):

  • I have osteoarthritis and joint pain (my knee is bothering me).
    • “High-intensity strength training may have similar effects in improving knee pain, knee function, and quality of life.” (Jiong, et al., 2023).
  • I suffer from a lot of chronic low back pain.
    • “These findings highlight isolated resistance training as effective for significant and meaningful improvements in perceived pain, disability and GPOs (Global Perceived Outcomes) for Chronic Low Back Pain participants.” (Steele, et al., 2015).
  • I have high blood pressure.
    • “Blood pressure reductions associated with resistance training average -6.0 mmHg systolic and -4.7 mmHg diastolic.” (Cornelissen, et al., 2005).
    • “High levels of muscular strength appear to protect hypertensive men against all-cause mortality, and this is in addition to the benefit provided by cardiorespiratory fitness.” (Artero, et al., 2011).
  • I’m experiencing anxiety and depression.
    • “Past research has shown significant improvements in quality of life, anxiety, body image, and stress ratings for strength-trained individuals.” (Rica et al., 2018; Westcott, 2012).
  • I’m focused on weight loss right now.
    • “As opposed to other exercise modalities such as aerobic exercise, resistance exercise confers greater efficacy for weight management due to its significant impact on metabolism. By increasing fat-free mass, the individual burns more calories in and outside the gym due to increases in resting metabolic rate. This finding was confirmed by numerous studies demonstrating significant increases in fat-free mass and resting metabolic rate following a resistance training program.” (Tyler et al., 2023).
  • I’m more concerned about my flexibility, and I don’t want to become tight.
    • “Overall, Strength Training and stretching were not statistically different in ROM (range of motion) improvements, both in short-term interventions and in longer-term protocols… Therefore, if ROM gains are a desirable outcome, both ST and stretching reveal promising effects.” (Afonso, 2021).
  • I recently had a heart attack.
    • “Resistance exercise with weight training machines, even one time or less than 1 hour per week, is related to lower risks of CVD (cardiovascular disease) and global mortality” (Liu et al., 2019).
    • “Resistance training is at least as effective as aerobic endurance training in reducing some major cardiovascular disease risk factors.” (Strasser et al., 2011).
  • I’m too frail to strength train.
    • “Resistance training should be considered as a highly effective preventive strategy to delay and attenuate the negative effects of sarcopenia and frailty in both early and late stages.” (Talar, et al., 2021).

The response to all of the apprehensions above?

“Well, that’s the exact benefit strength training provides and is the very reason you should engage in strength training.”

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