At 12Reps, we believe fitness isn’t just about aesthetics, it’s about vitality, health, and longevity. Resistance training, often overlooked in favor of cardio, offers profound benefits for both physical and mental health. A groundbreaking review by Wayne Westcott, PhD, published in Current Sports Medicine Reports (2012), sheds light on how resistance training is not just exercise—it’s medicine. Let’s break it down and show how 12Reps can help you incorporate these principles into your routine.
Age-Related Declines and Rising Health Risks
Did you know that inactive adults lose 3–8% of muscle mass per decade after age 30? This muscle loss, known as sarcopenia, leads to reduced metabolism, fat accumulation, and increased risks of chronic diseases like diabetes and cardiovascular disease. As these changes snowball, they threaten mobility, independence, and overall health.
But here’s the good news: resistance training can halt, and even reverse, many of these effects.
Resistance Training as Medicine
Dr. Westcott’s review highlights how resistance training addresses key health challenges:
1. Reversing Muscle Loss and Boosting Metabolism
• Muscle Growth: In just 10 weeks, resistance training can increase lean muscle by 1.4 kg.
• Resting Metabolism: Each kilogram of muscle burns an extra 20 calories daily, contributing to a 7% rise in resting metabolic rate.
• Practical Impact: A stronger metabolism means fewer stored calories as fat, helping combat obesity.
2. Reducing Body Fat
•Resistance training reduces fat, especially harmful visceral fat, by enhancing metabolic processes and improving insulin sensitivity.
• A 20-minute circuit training session can burn up to 250 calories, with an additional 100 calories burned during post-exercise recovery.
3. Improving Physical Function
•Mobility & Independence: Resistance training improves walking speed, movement control, and functional independence, even for individuals in their 80s and 90s.
•Pain Relief: Studies show reduced discomfort from conditions like arthritis and low back pain.
4. Resisting Type 2 Diabetes
•Regular strength training lowers blood sugar by increasing glucose uptake in muscle and reducing visceral fat.
•It’s been shown to reduce HbA1c levels and improve insulin sensitivity, making it a powerful tool for managing and preventing diabetes.
5. Improving Cardiovascular Health
•Resistance training reduces resting blood pressure (up to 6 mmHg systolic) and improves cholesterol profiles by lowering LDL and triglycerides while raising HDL.
6. Increasing Bone Density
•Resistance training increases bone mineral density (BMD) by 1–3%, reducing the risk of osteoporosis-related fractures.
7. Improving Mental Health
•Strength training reduces symptoms of depression, boosts self-esteem, and improves cognitive function—benefits particularly impactful for older adults.
Reversing Aging Factors
One of the most exciting findings in Westcott’s review is that resistance training can reverse aging factors in muscle tissue. After six months of consistent training, older adults demonstrated mitochondrial health comparable to younger individuals, highlighting its rejuvenating power.
How to Incorporate Resistance Training into Your Routine
Here’s how you can apply these insights to your fitness journey with 12Reps:
1. Start Small, Stay Consistent
•Frequency: Train 2–3 times per week on non-consecutive days.
•Duration: Aim for 20–30 minutes per session.
•Focus: Include compound exercises like squats, deadlifts, and push-ups, which engage multiple muscle groups.
2. Progress Gradually
•Use the 12Reps app to track your progress and gradually increase weights or resistance levels. Progression is key to continued muscle growth and health benefits.
3. Include Circuit Training
•Circuit training combines resistance exercises with minimal rest, maximizing calorie burn and metabolic boost.
4. Don’t Skip Recovery
•Recovery is as crucial as training. Use active recovery days to stay mobile while allowing muscles to repair and grow stronger.
5. Personalise Your Training
•The 12Reps app tailors workouts to your fitness level, goals and available equipment.
Why Resistance Training is for Everyone
Whether you’re a beginner or an advanced athlete, resistance training is a lifelong investment in your health. As Dr. Westcott states, “Resistance training is effective in improving several important aspects of physical and mental health,” from increasing lean muscle to reversing aging factors.
Your Journey to Better Health Starts Here
Ready to transform your health with science-backed strategies? Download 12Reps today and let us guide you toward a stronger, healthier, and more confident you. Together, we’ll make resistance training the cornerstone of your fitness journey.
References:
1.Westcott, W. (2012). Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports, 11(4), 209–216.
2.Additional cited studies referenced in the review.
