Training 4 Life : 9 Adaptations : Resistance Training for Muscle Mass, Function, AND Quality of Life

The amount of muscle we possess and its functionality are crucial elements that influence our overall health and quality of life. In the previous article of this series, I discussed long-duration endurance exercise. This article will delve into resistance training concepts.

These discussions are part of a series where I explore the adaptations our bodies undergo in response to various exercise stimuli, using the framework established by exercise physiologist Andy Galpin. He categorizes these adaptations into nine groups: 1. Skill Development, 2. Speed, 3. Power, 4. Strength, 5. Muscular Endurance, 6. Muscular Hypertrophy, 7. Anaerobic Capacity, 8. Aerobic Capacity, and 9. Long-Duration Steady-State Endurance.

Andy Galpin emphasizes the evidence linking muscle mass and quality to nearly all major body systems. In a recent talk, he highlighted that healthy muscle plays a significant role in inflammation, immunity, mood, cardiovascular health, hormone balance, bone health, fertility, cognitive function, metabolic health, and brain health, among other factors.

In this article, I will introduce the concepts of power, strength, muscular endurance, and muscular hypertrophy.

Muscle hypertrophy refers to the increase in muscle size. While the size of your muscles may not be a primary concern for you, we can broaden our perspective of hypertrophy to consider muscle quantity. The amount of muscle mass we have does impact our overall health and quality of life.

Training for larger muscles is often perceived as a vain endeavor. I’m not ashamed to admit that a significant motivation for me to lift weights is to appear more attractive to my wife. Aiming for a better appearance can be a driving force for some people to engage in resistance training. However, having substantial muscle mass offers benefits beyond just aesthetics.

A point that is sometimes overlooked is that as we age, engaging in exercises that promote muscle growth becomes increasingly crucial. Peter Attia, MD, author of “Outlive: The Science and Art of Longevity,” asserted in a recent podcast, “Never in the history of civilization has a 90-year-old ever said: I wish I had less muscle.” I would add that this statement is basically true of just about any age.

As we grow older, we can lose a significant amount of muscle mass if we don’t take action. The obvious risk of muscle loss includes injuries from falls. However, a lesser-known consequence is how losing muscle mass can contribute to or exacerbate conditions like diabetes. After a meal, approximately 80% of glucose in the bloodstream is absorbed by muscle. I will elaborate on this process in a later article, but it’s clear that insufficient muscle mass hinders our ability to manage rising blood sugar levels effectively.

Muscular strength and muscular mass (hypertrophy) are interconnected yet distinct concepts. Generally, individuals with greater muscle mass tend to be stronger, and as we build strength, we can lift heavier weights, leading to increased size. However, certain training methods prioritize either muscle mass or strength. Bodybuilders and powerlifters both possess large muscles and strength, but their training methods differ, focusing on their respective sports’ goals. Most of us aim to be both strong and possess adequate muscle mass. I will discuss how various training methods can preferentially promote muscular strength or mass in future articles. For those interested in learning more now, check out this video.

Power is another physiological adaptation gained through resistance training. In physics, power is measured as the amount of work done in a unit of time (or energy transferred). When training for muscular power, we are concerned with how quickly we can move heavy weights. Athletes across various sports often focus on improving power, but there are everyday reasons to be concerned about it as well. I will explore this concept further and provide training ideas to enhance power in future articles.

I will also discuss muscular endurance, how to train for it, and its importance in a future article. You can think of muscular endurance as the ability to carry a heavy bag of groceries up several flights of stairs without needing to pause for a rest.

Nearly everyone can and should participate in some form of resistance training. If you haven’t been active for a while, are older, or have a chronic health condition, it’s wise to consult your primary care provider. 

It is rare for someone to be unable to participate in resistance training, but there may be cardiac conditions that restrict certain activities. If you have significant orthopedic issues, your primary care provider might refer you to a physical therapist for exercise guidance. For instance, my wife underwent shoulder replacement surgery three months ago, and I’ve developed resistance training routines (supersets) that we can do together, intentionally avoiding exercises that stress her shoulder. Her physical therapist has created a plan to strengthen her shoulder.

For those who are generally healthy and younger but unsure of how to start, consider hiring a personal trainer. If that isn’t an option for you, there are many low-cost or free resources available to help you get started. I have compiled a page listing some of these resources, including options for those already active who wish to improve their muscular health and quality of life. Click here for more information.

Remember, you’re training not just to improve your ability to exercise, you are training for life. The next “Training 4 Life” article will focus on improving our ability to utilize oxygen as well as higher intensity (anaerobic) training.

Thanks for reading, please share.

Russ

For some practical tips on exercise planning see “Planning and Logging Your Fitness”. See also the latest article the series on protein I just posted “What is a Limiting Amino Acid of a Food?”.