Ep. 182: Strength Training for Everyone
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Dr. Miners demonstrates proper form for lifting weights at Medcan’s fitness facility.
Perhaps your doctor has mentioned this to you: consider adding strength training to your weekly routine. And here’s the thing: Strength training gets even more important as we get older. So in this episode, Dr. Andrew Miners, Medcan’s director of sports medicine and fitness, (pictured above) in conjunction with McMaster University kinesiology professor Dr. Stuart Phillips, provides a guide to optimal strength training for everyone—particularly those who are getting older, who can use their stronger muscles to stay active and vibrant longer than ever before. Get tips on how to start properly, and learn about the latest research on the surprising ways strength training can change your body and your mind for the better.
LINKS
Want help with your strength training routine? Get expert, personalized guidance from a trainer or book a personal training session by emailing fitness@medcan.com.
Follow Dr. Stuart Phillips on Twitter: @mackinprof. And here’s his bio at McMaster University.
Check out Dr. Phillips’ latest research on strength training:
Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis in British Journal of Sports Medicine
And read an editorial on the study:
Just start and keep training! What is the best resistance training prescription for strength and hypertrophy? in British Journal of Sports Medicine.
Read more of Dr. Phillips’ research here.
INSIGHTS
02:44 Meet Dr. Stuart Phillips and hear about his research at McMaster University.
05:11 Adding resistance training to cardio workouts can reduce your risk of all-cause mortality.
06:50 Dr. Phillips’ recent publication is the largest analysis that’s ever been done on optimal strength training. What did his team investigate, and what did they find?
11:28 The study has changed our understanding of how much weight is ideal to lift for optimal hypertrophy (aka muscle mass growth).
12:25 How does Dr. Phillips’ research account for the neverending variables when it comes to how people engage with strength training?
15:30 What’s the amount of minimal exercise “dosage” that will yield the maximal health benefit?
19:12 What’s the difference between muscle strength and hypertrophy?
21:22 Why do people who are new to strength training see gains much faster than experienced weightlifters?
25:44 “‘I don't have time’ is actually more appropriately phrased, ‘I have time but I don't value what it is that you're asking me to do enough to make the time,’” says Dr. Phillips.
27:40 How can strength training improve your cardiovascular health?
28:53 You can treat depression and reshape your brain through resistance exercise.
29:52 Lifting weights and strength training is important in a healthy weight management strategy—which then reduces your risk of other chronic diseases.
32:03 Hear Dr. Stuart Phillips’ recommendations for anyone get started with a simple, easy strength training routine.
34:40 Why might a walk be a bad idea for some people looking to get moving?
36:05 Break your weekly physical activity into short bursts of exercise “snacks.”
*LEGAL
This podcast episode is intended to provide general information about health and wellness only and is not designed, or intended to constitute, or be used as a substitute for, medical advice, treatment or diagnosis. You should always talk to your Medcan health care provider for individual medical advice, diagnosis and treatment, including your specific health and wellness needs.
The podcast is based on the information available at the time of preparation and is only accurate and current as of that date. Source information and recommendations are subject to change based on scientific evidence as it evolves over time. Medcan is not responsible for future changes or updates to the information and recommendations, and assumes no obligation to update based on future developments.
Reference to, or mention of, specific treatments or therapies, does not constitute or imply a recommendation or endorsement. The links provided within the associated document are to assist the reader with the specific information highlighted. Any third-party links are not endorsed by Medcan.