Strength training is key to physical and mental health

When many people think about starting an exercise routine, their mind often goes to cardio activities like running, jogging, biking, and dancing. It’s commonly thought that cardio, or aerobic exercise, provides all you need for a good workout.

However, as a Penn Medicine physical therapist and certified strength and conditioning specialist at Chester County Hospital explains, cardio alone overlooks an important part of your body and your health—your muscles. Strength training offers many benefits that cardio cannot provide, according to Andrew Brough, PT, DPT, CSCS.

“You may have heard it called strength training, weight training, muscle-strengthening, or even resistance training,” said Brough. “All of these are referring to the same kind of physical activities that focus on improving your muscle mass, which can lead to increased strength, mobility, and healthy years of life.”

What cardio is... and why it isn't enough

Cardio exercise is a great way to get your heart rate up, and it comes with a lot of positive health benefits.

“Over time you can improve your overall heart health,” Brough noted. This includes positives like lowering your blood pressure and cholesterol, and improving your heart’s efficiency.

“Many people are familiar with the health benefits of regular walking or engaging in any type of aerobic activity,” said Penn Medicine’s Benjamin Snell, MD, a family medicine physician with Lancaster General Health Physicians Family Medicine Twin Rose. “Conversations about the number of steps people log each day have become so common that the importance of cardio exercise has filtered into our collective subconscious. Interestingly, the same doesn’t seem to hold true for strength training... and should.”

As Brough explained, weight training offers increased strength, combatting muscle loss, and other health benefits that cardio alone cannot provide.

“With strength training, you're not just giving a boost to your muscles, but your bones too,” Brough pointed out. “You can improve your bone density and build more flexibility in your joints, and enhance your mood.”

Strength training to stave off depression

“There is strong evidence that exercise, including weight training, can help prevent and treat depression,” said Snell.

He pointed to a meta-analysis published in JAMA Psychiatry, where researchers looked at 33 studies on depression in the context of weight training. All were randomized controlled trials. In other words, some people did strengthening activities and others did not. Two thousand men and women of various ages were tested for depression before and after the trials.

Across all studies, weight training benefitted mood. People who were depressed before the study showed improvement. Those not depressed were less likely to become depressed than people who did not do weight training. The number of work-outs or repetitions, or whether people gained muscle strength made no difference. Simply completing the workout helped combat depression.

Strength training options

When you hear the phrase strength or weight training, you might picture bodybuilders bench-pressing hundreds of pounds.

The Centers for Disease Control and Prevention recommends adults do some type of strength training twice weekly to combat muscle loss. These sessions should include all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms.

Some strength training exercises can be done without equipment, using your body weight for resistance. Brough said this can include the following:

• Sit-ups
• Push-ups
• Lunges
• Squats

“You can use hand weights, resistance bands, or other exercise equipment for weight training, too,” he mentioned.

Start slow and build up

If the idea of doing a push-up seems overwhelming, don't panic. Building strength doesn't happen overnight. You can work your way up to bigger exercises.

“Start with five-pound hand weights and slowly build up how much you can lift. Household items like canned goods work too. Or try doing a push-up while standing with your hands against a wall, and gradually increase how steep the angle is until you can do a push-up on the floor,” Brough suggested.

“If you’ve already carved time for daily exercise, muscle-strengthening activities can be added in. Consider stopping along your run to do some push-ups on the ground, pausing on your walk to go from sitting to standing on a park bench 10 times, or even curling (lifting up) your bicycle with your arms along your bike route,” said Snell.

If you’re not sure how much weight lifting would be good for you based on your current health or physical fitness level, talk to your primary care provider who can give you personalized advice based on your individual needs and goals.

Creating a well-rounded workout routine

Creating a well-rounded workout routine can help you get the most out of your physical activity and meet your health goals.

Brough explained that a good routine should include:

• Cardio/aerobic activities such as walking, running, or dancing
• Strength training exercises like weight lifting or bodyweight exercises
• Flexibility movements such as yoga or stretching
• Balance activities like tai chi or Pilates

“You don’t have to do all of these exercises every day, but aim to do a little of everything over the course of a week,” he said.

In general, adults should get 150 minutes of moderate-intensity aerobic exercise and two days of strength training.

Building and maintaining a well-rounded fitness routine means you can pay attention to all the different parts of your body, instead of overusing one. While cardio might be your go-to workout, there are many health benefits of adding weight training to the mix.

Looking to add more weight training to your fitness routine?

Now that you understand the benefits of weight training, Brough said it’s a good idea talk to your physical therapist or primary care provider, who can provide support and guidance as you start—or continue—your exercise routine.