“Be careful with those weights. I used to lift, and it gave me bad knees and a bad back!” Sound familiar?  When we talk about lifting weights, or more formally, resistance training, we often hear from friends and family that it isn’t worth the risk of injury. Resistance training is not just for the shiny bodybuilders and professional athletes. Resistance training offers benefits that can help you get stronger, move better, and live a healthier and more comfortable life.

Resistance training involves using your muscles against an opposing force. This often takes the form of barbells, dumbbells, cables, and various machines. You can also use resistance bands or your own bodyweight. The repetitive stress placed on muscles during resistance training, provided it is of sufficient intensity, prompts them to adapt and grow stronger over time. As you age, maintaining muscle mass and strength becomes a key factor in the ease and quality of life.

Joints are another key concern as you grow older. Properly executed weight training strengthens the muscles surrounding joints, providing them with increased support and stability. Stronger muscles also help alleviate strain on joints, reducing the risk of injuries and conditions like osteoarthritis. In addition to strengthening the muscles around your joints, resistance training can improve your flexibility and range of motion, enhancing your joint mobility.

Resistance training also helps your bones. Bones are not static structures but, much like your muscles, are constantly remodeling in response to external stimuli. Resistance training, particularly weight-bearing exercises, imposes mechanical stress on bones, prompting them to become denser and stronger. This can actively prevent and combat osteoporosis and other bone-related conditions.

Muscle is also metabolically active, meaning it requires energy, or calories, to sustain itself. By using your muscles and increasing muscle mass through resistance training, you effectively increase the number of calories you burn each day, even at rest.

When weight training is executed properly, it helps in almost every aspect of health. When you resistance train regularly for an extended period of time, you will likely notice, in addition to all the effects we already mentioned, you sleep better and feel less stressed. Resistance training offers all of these benefits, and contrary to what you’ll often hear, will not hurt you as long as you train properly and recover well.

The JCC’s fitness facilities have a wide range of tools and machines for you to use for your weight training. We also have a staff of professional fitness trainers who can help you find the techniques that work for you, and ensure you train properly. We have many classes that incorporate resistance training including Pilates, Les Mills classes, and Small Group Trainings. Check with any of our desk staff or online for more information on the JCC’s fitness offerings.