Abstract

Strength training is proven to prevent many chronic diseases and improve the overall health and well-being of people of any age, race, or gender. Not only can it prevent disease, but it can also slow the progression of existing diseases and disabilities. There has always been a stigma around strength training, however, anyone can benefit from this type of training. Social media and mainstream media often make strength training seem very intimidating. If you spend any time on social media, you will see videos of highly muscled men lifting super heavy weights in fancy gyms. It is often portrayed that unless you are lifting heavy you may as well not lift at all. Many people believe that they must be at a higher athletic level to begin training but this is not true. Strength training is readily available to everyone and can be done with several types of weights/equipment. Resistance training exercises can easily be scaled for anyone who would like to start. Kettlebells, dumbbells, barbells, and resistance bands are types of equipment that can be used. These items are often easily found in any large retail store. It is proven that strength training is effective for all ages and genders from children all the way to senior citizens. This paper will discuss the many ways that strength training can benefit anyone with a concentration on how it can specifically benefit women. Women especially can benefit from resistance training and prevent osteopenia/osteoporosis by strengthening their bone density. Increasing bone density also reduces the risk of fractures as women age. Strength training can also reduce the risk of chronic diseases like high blood pressure, high cholesterol, and the rising illness of type 2 diabetes. It reduces the amount of visceral fat which is associated with cardiovascular disease (CVD). Lowering visceral fat can also be linked to reducing the risk of cancer. Strength training is proven to increase energy levels and enhance mood which can lead to the lessening of mental health symptoms. Strength training also helps joints stay flexible and reduces symptoms of arthritis. It also improves balance which reduces the risk of falling. This is especially important for elderly persons. Mental health issues are also on the rise and strength training can improve symptoms of depression and anxiety. Exercise-triggered endorphins play a role, but it also provides an opportunity to overcome obstacles in a controlled environment. This type of training also increases a longer life by improving one’s overall health and well-being. A well-maintained exercise routine including resistance training is one of the most efficient ways to not only prolong life expectancy but also to maintain wellness into old age.

Year Manuscript Completed

Fall 2022

Senior Project Advisor

Mr. George Barton

Degree Awarded

Bachelor of Integrated Studies Degree

Field of Study

Health & Exercise Studies

Document Type

Thesis

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