The Power of Strength Training and How to Get Started in the New Year

Your Health with Dr. McShine

[This column is part of a regular series of health information and wellness tips from Emerson Health Sudbury.]

Often when people think about exercise, they think of walking, jogging, or biking. While these are excellent for health, strength training is an essential part of overall wellness, especially as we age. Strength training is safe, effective, and easily accessible for people at nearly all fitness levels, and it delivers important health benefits.

Why is strength training key to good health? Strength training helps build and maintain muscle mass, which naturally declines with age. Loss of muscle can affect balance, mobility, and independence, increasing the risk of falls and injury. Strength training preserves your muscles, bones, and joints by making them stronger. It can also improve your posture and make everyday movements easier – like climbing stairs, lifting groceries, or getting up from a chair.

In addition to gaining physical strength, using weights while you exercise can help improve blood sugar control for people with diabetes, support heart health, reduce joint pain from arthritis, and boost metabolism. Many people report improved energy, better sleep, and a greater sense of confidence when strength training is part of their weekly routine.

To begin a strength training routine, start slowly, progress gradually, and focus on consistency. Here are a few tips:

• Aim for two days each week. You do not need to strength train every day to see benefits. Two short sessions each week can improve your strength and function over time.
• Start with bodyweight exercises. Simple movements such as squats, wall push-ups, step-ups, and seated leg lifts are effective and closely mimic daily activities to help gain mobility and independence.
• Use light resistance. Resistance bands, light dumbbells, or household items like water bottles can add challenge without placing too much strain on your body. Increase resistance as exercises become easier.
• Focus on proper form. Controlled, intentional movements reduce the risk of injury and ensure you are working the correct muscles. If you are not sure where to start, a fitness professional or physical therapist can guide you.
• Keep breathing. Exhale during exertion and inhale during relaxation.  This keeps muscles supplied with oxygen, reduces risk of lightheadedness, and stabilizes blood pressure.
• Listen to your body. Some muscle soreness is normal, especially when you first start strength training or increase dumbbell weight, however you should not feel pain. Rest as needed and talk with your primary care provider if you have concerns.

The new year is a great time to build healthier habits; strength training is one of the most impactful ways to start.

This information was provided by Dr. Randall McShine, primary care doctor with Emerson Health Primary Care Sudbury. To learn more or make an appointment, call Dr. McShine’s office at 978-579-6018 or visit https://emersonhealth.org/providers/randall-hutton-mcshine/.