In an initial study on osteoporosis conducted by Ken Hutchins and a team at the University of Florida in the 1980’s, hoped to prove that strength training could reverse osteoporosis among patients with the most severe cases.

Findings revealed traditional strength training with lower weights and higher repetitions increased injury risk among patients with brittle bones. When Hutchins slowed velocity to reduce force and increased weight to stimulate the growth hormone it reduced the risk of injury AND helped increase bone density.

Hutchins made additional refinements, which included applying meaningful resistance, deep diaphragmatic breathing, proper alignment, and the use of retrofitted machines along with the supervision of a personal trainer to oversee exercises. The result was complete osteoporosis reversal!

Scientific research has shown that resistance training stimulates the osteoblasts to deposit new bone. In order to make continuous progress building bone density, it is important to progressively increase exertion to continue growth stimulation.

While people typically do this by extending the duration of exercise, which can lead to injuries, the best way, our way, is to apply incrementally heavier weight. As your body strengthens you will continue slow, steady, well-aligned progress.

Strength training is becoming increasingly recognized for its health-related benefits. These include lower risks of cardiovascular events (i.e., heart attack and stroke), improved glucose metabolism, better body composition, and lower blood pressure for those with pre-hypertension and hypertension (Garber et al., 2011).

Resistance training is also recognized in the prevention/management of osteoporosis, osteoarthritis and metabolic syndrome. There is significantly less research regarding mental health benefits.

One study conducted by O’Connor, Herring, and Carvalho (2010), was an extensive literature review on the link between strength training and mental health. Highlights from their findings include that strength training was shown to:

• Improve executive control
• Improve cognition
• Reduced anxiety
• Improve memory
• May lessen depression
• Cause less chronic fatigue
• Improve quality of sleep
• Improve self-esteem

While more research is needed, preliminary findings suggest that strength training may help improve multiple areas of mental health.

Strength training can improve both flexibility and range of motion, particularly when executed using proper technique and form. Static stretching is often harmful to joints when overdone. Properly executed strength training will increase flexibility and stability of the joints.

This is because our muscles are similar to rubber bands. If overly stretched and subjected to a heavy load, they are less able to pull the load and more vulnerable to tear.

The strongest rubber bands, however, like strong muscles, retain a stiffness that allows them to pull more load, therefore building strength while also sustaining an appropriate range of flexibility and mobility.

Several studies have examined the connection between body image and strength training, particularly among females. Findings show that women report feeling more positive about their bodies after completing a resistance training program than those women who don’t.

A 2015 study of middle-aged and older women showed that consistent strength training improves body image and perceived physical appearance – regardless of the actual aesthetic results.

These researchers concluded that improvements to mental health, energy levels, and overall feelings of accomplishment are the likely stimulus for improving overall body image.

One way that strength training increases metabolism is by adding more lean muscle mass to your frame, which enables you to intensify your workouts. The more intense your workout, the more calories you will burn—even while resting. Over time this calorie burn will add up significantly.

Several studies also show that resistance training can boost a resting metabolism. One study of healthy but untrained adults over the age of 65, participated in a 26-week resistance training program. Each performed a total body workout using progressively heavier weights to gradually increase their workout challenge.

When the researchers compared these participant’s post-program resting metabolic rate to their resting metabolic rate before the program, they noted a significant, 7% improvement. While 7% might seem small, it would roughly equate to burning an additional 100 calories each day.

Another 2012 study arrived at a similar conclusion. After participating in a 10-week resistance training study, participants showed a 7% boost in their resting metabolic rate. They also showed gains in their walking speed, improvements to their functional performance, weight loss, and enhanced cognitive abilities.

Additional studies revealed that strength training was shown to be better at boosting metabolism than endurance exercises such as cycling, running, and brisk walking.