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Strength training can be an off-putting term for many. How do you get started, what do you do and why should you do it? Images of so called “gym junkies” lifting tremendous weight, and body builders posing for maximum effect, are conjured. Thankfully, research has shown us repeatedly how good strength training is as a form of regular exercise! In recent times the stigma of the gym being only for these individuals has been whittled down, thanks to the new wave of gym-goers with representation from the top levels of sport all the way through to grassroots. What’s great to see these days is the uptick in female gym-goers training for health, strength, and performance. Not only this, but the increase in younger and older populations of all genders becoming regular gym users is fantastic and should encourage more of those who are unsure of the benefits to come along and try for themselves! So where does strength training fit for you? No matter your current level of fitness, gym ability, age or level of access, strength training should be a part of your regular healthcare routine! Strength and Resistance Training for Kids As with many things, good habits start at an early age. So too is the case for resistance training. It is an overtly prevalent myth that getting kids involved with any kind of strength training will cause development and growth issues, but the truth is that getting kids involved in some form of resistance training from a young age is beneficial in many ways with minimal risk (Zwolski et al., 2017). However, one caveat here is that this involvement needs to be done safely with the guidance of an experienced practitioner. Childhood is an important time in the development of movement patterns and motor control, and strength training provides a pathway to hone these skills and learn to utilise the body in a safe and coordinated way. Zwolski et al. (2017) demonstrated that not only will this help with long-term motor control and learning, but kids will also see their improved movement ability translate into improved sporting performance in their preferred activities. As they learn to move their growing bodies better and more accurately, they will also realise a reduced risk of injury when compared to their peers, while continuing to form positive, long-term movement habits. Strength and Resistance Training for Parents Strength and fitness are just as important for the parents as they are for their children. Starting from the first stages of parenthood, research has shown strength training to be a safe and effective form of exercise during pregnancy with minimal risk to the baby (Petrov Fieril et al., 2015). Benefits include blood pressure maintenance, cardiac health and research suggests that strength training is the best form of exercise for managing gestational diabetes (Cornelissen, Smart, 2013; Westcott, 2012; Yaping et al., 2020). The benefits of resistance training are not solely physical, with research suggesting exercising during pregnancy can boost mood and improve energy levels (O’Connor et al., 2018). More research is required to further understand the importance of strength and resistance training during the stages of pregnancy and post-pregnancy, however, at this stage it appears that strength training is a low risk form of exercise to the expectant mother, with many additional health benefits. Moving past the post-natal period, continuing your strength training routine will help you keep up with the busy and active lives of your children as they grow, develop and move more (and with greater speed!) Maintaining and improving your strength is, therefore, a wonderful way to enjoy active time with your children. You’ll also act as a great motivator and role model for your children, helping them to adopt good, lifelong exercise habits. Strength and Resistance Training for Health No matter the form of resistance training, you will be improving your muscle mass, which has great knock-on effects for health! One major benefit here is the increase in metabolism due to your improved muscle mass. Muscle requires energy to maintain, which in turn will increase your resting energy burn (your RMR – resting metabolic rate). More energy burnt means you are more likely to shed bodyfat, which means a lower risk of lifestyle disease later in life (Westcott, 2012). Strength and resistance training is also a great form of exercise for blood pressure maintenance, with one study finding isometric strength training to be the best form of exercise (including “cardio”) for lowering both your systolic and diastolic blood pressure (Cornelissen, Smart, 2013). All these general health benefits will pay dividends later in life, where a good resistance training routine while have provided you with increased bone mineral density and improved muscular power. Both physical attributes have been shown to reduce the risk of having a bad fall, resulting in greater life expectancy and improved quality of life as you age (Fragala et al., 2019). Strength and Resistance Training for Improved Quality of Life Strength and resistance training plays a vital role in health, fitness, and quality of life at all stages. Knowing what to do (or not knowing, as the case may be) can be one of the largest barriers to overcome when starting your strength training journey. Lucky for you, this is what Movement for Health Personal Training specialises in. Our degree qualified Exercise Scientist , Johann, has over 10 years of experience working with children, elite athletes, the elderly, and the general population. This makes him supremely qualified to craft the ideal training program and plan for you to get your strength training regime underway. Personal Training doesn’t need to be face-to-face either! In an increasingly digital world, Movement for Health Personal Training is set up to train by distance. For those based in the Northern Rivers, why not supplement your training routine with some regular or semi-regular individual sessions too. Now is the time to get in touch and let Johann work his magic for you! Written by Johann Ruys  References: Cornelissen, V., Smart, N. (2013). Exercise training for blood pressure: a systematic review and meta-analysis, Journal of the American heart Association, 2(1). Fragala, M., Cadore, E., Dorgo, S., Izquierdo, M., Kraemer, W., Peterson, M., Ryan, E. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association, Journal of Strength and Conditioning Research, 33(8), 2019-2052. O’Connor, P., Poudevigne, M., Johnosn, K., Brito de Arujo, J., Ward-Ritacco, C. (2018). Effects of Resistance Training on Fatigue-Related Domains of Quality of Life and Mood During Pregnancy: A Randomized Trial in Pregnant Women With Increased Risk of Back Pain, Psyhomatic Medicine, 80(3), 327-332. Petrov Fieril, K., Glantz, A., Fagevik Olsen, M. (2015). The efficacy of moderate-to-vigorous resistance exercise during pregnancy: a randomized controlled trial, Acta Obstetricia et Gynecologica Scandinavia, 95(1), 35-42. Westcott, W. (2012). Resistance training is medicine: effects of strength training on health, Current Sports Medicine Reports, 11(4), 209-216. Yaping, X., Huifen, Z., Chunhong, L., Fengfeng, H., Huibin, H., Meijing, Z. (2020). A meta-analysis of the effects of resistance training on blood sugar and pregnancy outcomes, Midwifery, 91(102839). Zwolski, C., Quatman-Yates, C., Paterno, M. (2017). Resistance Training in Youth: Laying the Foundation for Injury Prevention and Physical Literacy, Sports Health, 9(5), 436-443.