Strength Training as Preventative Medicine From A St Johns Wood Personal Trainer

The weights you lift today are an investment in your future self

Many people see strength training as a way to look better, with more muscle, less fat, and a better physique. While these changes are real, focusing only on appearance overlooks how much resistance training can improve your long-term health.

Let’s look at how using barbells, dumbbells, or kettlebells can improve your health and act as a form of preventative medicine.

Before we begin, let’s define what proper strength training is. It means focusing on compound movements, using good technique, and resting between sets, all while working to gradually lift heavier weights over time. It’s not about doing endless lightweight reps without caring about form or just trying to do as much as possible in a set time. Now, let’s get started.

The Metabolic Impact ​
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Muscle tissue uses a lot of energy, so it needs calories to maintain. When you build muscle through strength training: – Your resting metabolic rate increases (i.e. you burn more calories at rest) – Insulin sensitivity improves – Blood glucose regulation becomes more effective – Lipid profiles tend to improve, with lower triglycerides and higher HDL

These effects provide powerful protection against metabolic syndrome, which affects nearly one-third of American adults and serves as a precursor to type 2 diabetes and cardiovascular disease.

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Bone Health ​
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Osteoporosis and osteopenia are not just problems for older people. They often result from years of not putting enough stress on your bones. Strength training gives your bones the challenge they need to: – Increase bone mineral density – Improve bone architecture and strength – Stimulate production of hormones that support bone health – Maintain the muscles that protect bones during falls

Research shows that well-designed resistance training can reverse bone loss that comes with age, even in older adults. At Results Fitness, we’ve seen this happen with people in their 70s and beyond.

Neuromuscular Impact​
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One benefit of strength training that people often miss is how it helps your nervous system. Regular resistance exercise: – Preserves motor neurons that would otherwise die with age – Maintains neuromuscular efficiency and coordination – Improves reaction time and balance – Reduces fall risk substantially

These neural benefits explain why strength training is now considered essential for preventing frailty and maintaining independence as we age. On top of that, dynamic movements that we program into our training phases help to maintain fast twitch muscle – use it or lose it.

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​Mental Health ​
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Mental health professionals are paying more attention to the psychological benefits of strength training: – Reduced symptoms of anxiety and depression – Improved body image and self-efficacy – Enhanced cognitive function – Increased stress resilience – Better sleep quality

Longevity ​
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It’s great to see more attention given to the link between strength training and living longer. – Preservation of muscle mass (sarcopenia prevention) – Maintenance of metabolic health – Reduction in chronic inflammation

The Minimum Effective Dose
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The good news is you don’t have to be a competitive powerlifter or spend hours in the gym every day to get these benefits. You can see big improvements in your health by: – 2-3 sessions per week – 30-40 minutes per session – Focusing on compound movements (think squat, deadlift, press) that work multiple muscle groups – Progressive overload appropriate to your current capacity (working to get stronger over time)

At Results Fitness, we believe strength training is for everyone. It’s a key part of a healthy lifestyle, with benefits that go far beyond how you look. It’s never too late to start, but don’t wait—working with trusted fitness professionals can help you get going.

Think of it like this: the weights you lift today are an investment in your future self. You’re building a body that not only looks strong but can actually help you stay independent throughout your life. No pill can do that!