Good Things Come to Those Who Weight Train

The studies and their findings that are presented in this article are for informational purposes only and are not meant to take the place of the advice of your doctor. By providing you with this information, Genzyme Corporation is not endorsing its content. You should consult with your doctor before starting any new health regimen.

Biceps curls and leg presses do more than pump up your physique. By building muscle, strength training helps you stay strong and get around better. But that's not all. A recent study (Arthritis Care and Research, October 15, 2006) suggests that strengthening exercises may slow the progression of osteoarthritis (OA) of the knee.

Strong evidence

The study by researchers at Indiana University included 221 older adults, some of whom had knee pain and/or X-ray evidence of knee OA. These older adults were randomly assigned to do either strength training or flexibility exercise. They began by working out at a gym twice a week and at home once a week. Over the course of a year, the gym sessions were gradually phased out until all workouts were done at home. For those in the strength training group, that meant transitioning from weight machines at the gym to home exercises with elastic bands.

Strength was measured and knee X-rays were taken at the beginning of the study and 30 months later. The strength training group retained more strength during this period than the flexibility exercise group did. That's no surprise. Perhaps more interestingly, among those who had OA when the study started, the progression of joint space narrowing—a sign that their arthritis was getting worse—also occurred less often in the group who strength trained.

Strength training 101

Strengthening exercises use weights or resistance to make your muscles work harder, which helps them grow stronger. The latest expert guidelines recommend strength training two or three times a week. To give your muscles a chance to recover, rest at least one day between workouts.

You can do strength training using weight machines, free weights, or stretchy bands, cords, or tubes that offer resistance when you pull on them. In addition, some classic strengthening exercises—such as push-ups, pull-ups, and crunches—use the weight of your own body to work your muscles. Ask your doctor which forms of strength training are best for you and whether there are any specific moves you should avoid. Also, consider working with a personal trainer for at least a few sessions to make sure your exercise form is correct.

The bottom line

Strength training has many proven health benefits. Strong muscles absorb shocks and reduce the strain on joints, which helps protect your joints from injury. In addition, strength training helps build strong bones as well as improve physical functioning.

According to the Centers for Disease Control and Prevention, strengthening exercises can be safe and effective for people of all ages with many types of health challenges. In fact, people with health concerns such as arthritis often have the most to gain from getting stronger.

References

  1. Arthritis Foundation. 3 types of exercises you need to do. Available at: http://www.arthritis.org/conditions/exercise/three_you_need.asp. Accessed July 18, 2007.
  2. "Effects of Strength Training on the Incidence and Progression of Knee Osteoarthritis." A.E. Mikesky et al. Arthritis Care and Research. October 15, 2006, vol. 55, no. 5, pp. 690-699.
  3. Weight Training Does Not Increase Strength But May Slow Progression in OA Patients. John Wiley & Sons (news release), September 29, 2006.
  4. Centers for Disease Control and Prevention. Growing stronger: strength training for older adults—frequently asked questions. Available at: http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/FAQs.htm. Accessed July 18, 2007.
  5. Mayo Clinic. Strength training: getting stronger, leaner and healthier. Available at: http://www.mayoclinic.com/health/strength-training/HQ01710. Accessed July 18, 2007.
  6. Centers for Disease Control and Prevention. Growing stronger: Strength training for older adults—why strength train? Available at: http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/why.htm. Accessed July 18, 2007.
  7. National Institute of Diabetes and Digestive and Kidney Diseases. Physical activity and weight control. Available at: http://win.niddk.nih.gov/publications/physical.htm. Accessed July 18, 2007.

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