Why We Love Strength Training for Longevity — and You Should Too

At Holland Landing Health Centre, we’re huge advocates for strength training - not just for improving performance, but for promoting long-term health and longevity. Whether you’re recovering from an injury, aiming to prevent future problems, or simply looking to maintain your independence as you age, strength training is a key component of any wellness plan. As both chiropractors and physiotherapists, we see the benefits of strength training every day. Let’s dive into why we recommend it for longevity and why you should consider making it part of your routine.

The Science Behind Strength Training and Longevity

Strength training, also known as resistance training, involves exercises that improve muscle strength by working against a force, such as free weights, machines, or bodyweight exercises. The benefits of strength training extend far beyond building muscle - it can enhance mobility, improve bone density, boost metabolic health, and even improve mental well-being.

Recent studies underscore the importance of strength training as we age. A 2020 study published in JAMA Network Open demonstrated that older adults who engaged in resistance training had a significantly lower risk of falls, fractures, and other age-related injuries (Liu et al., 2020). By increasing muscle mass and bone density, strength training not only helps with maintaining balance and mobility but also strengthens the bones, reducing the risk of osteoporosis and fractures as you age.

How Strength Training Supports Joint Health

Strength training is essential for supporting joint health. Muscles play a key role in stabilizing joints, and when they are weak or imbalanced, it can lead to increased stress on the joints, causing pain, discomfort, and eventually injury. Strengthening the muscles around the spine, hips, and knees - helps to maintain proper alignment and function, which is crucial for preventing conditions like lower back pain and arthritis.

Our East Gwillimbury physiotherapy and chiropractic team often recommends strength training for individuals experiencing joint pain or recovering from injury. Strengthening the muscles around a damaged joint can improve its function and reduce strain, leading to faster recovery times and better long-term outcomes. This is particularly beneficial for people with conditions like osteoarthritis, where the joint cartilage wears down, and additional muscle support can alleviate pain and increase mobility.

The Mental Health Benefits

Strength training also has significant mental health benefits. Research shows that engaging in regular strength training not only helps with stress relief but also reduces symptoms of anxiety and depression. A 2021 study in Frontiers in Psychology found that resistance exercise led to significant improvements in mood and overall mental well-being (Schuch et al., 2021). When you feel strong and capable, it translates into a greater sense of confidence and better mental resilience.

How to Get Started with Strength Training

If you’re new to strength training, we always recommend starting slowly and focusing on form. A well-rounded program should include exercises targeting major muscle groups, including the legs, back, chest, and core. Whether you’re using free weights, machines, or bodyweight exercises, aim for two to three sessions per week, with a mix of strength and mobility exercises.

At Holland Landing Health Centre, our East Gwillimbury Physiotherapy and Chiropractic team can help guide you with recommendations for gyms, personal trainers and exercise modifications for your specific needs. Whether you’re working to improve strength post-injury, build muscle mass, or prevent future injuries, we’re here to help you achieve your fitness goals in a safe and structured manner.

In Conclusion

Strength training is more than just a way to get stronger; it’s a tool for long-term health and longevity. From improving joint health and mobility to boosting your mood and metabolism, the benefits are clear. As chiropractors and physiotherapists, we see firsthand the positive impact strength training can have on individuals of all ages. If you’re looking to improve your health and well-being for the long haul, it’s time to start incorporating strength training into your routine.
Disclaimer: Before starting any new exercise program, it’s important to consult with a trained healthcare professional to ensure that the exercises are safe and appropriate for your individual health needs.
________________________________________
References:
• Liu, X., et al. (2020). "Effect of Resistance Training on Falls, Fractures, and Injury Risk in Older Adults: A Systematic Review and Meta-Analysis." JAMA Network Open, 3(1), e1919233.
• Schuch, F. B., et al. (2021). "Resistance Exercise and Mental Health: The Importance of a Structured Approach." Frontiers in Psychology, 12, 727361.