The Science Behind Strength Training: How it Transforms Your Body & life
Unleashing Your Potential: The Power of Progressive Resistance Training
Progressive resistance training, often referred to as weightlifting or strength training, is a form of exercise that focuses on gradually increasing the amount of intensity over time. Unlike traditional cardio exercises, such as running or cycling, which primarily target cardiovascular fitness, progressive resistance training primarily aims to improve muscular strength, endurance, and size.
Progressive resistance training is repetitive. I have been lifting for over a decade and I am completing the same meat and potato based exercises across that decade and beyond. We know the exercises that work and give us the most bang for our buck. Compound exercises (think big movements that span multiple joints and muscle groups) like deadlifts, squats, bench press, pull ups and lunges are the foundation of resistance training. Progressive programming takes these foundational exercises and adds slight variation month over month to elicit change and growth. Programming considers rep range, intensity, rest periods, tempo, range of motion and more. At Jolt, we program the entire year as one cohesive unit that works in 3 month cycles. Building a progressive program is an art form like composing a year long song. It has all the different bridges, choruses and verses, but sounds like a united symphony in the big picture.
If it sounds overwhelming to try and conduct your own orchestra, you’re not alone. That’s why personal trainers exist. We are the composers who put together a progressive program that ensures a well balanced program that ignites progress and growth without plateau and injury.
why Progressive Programming is so important
One of the fundamental principles of progressive resistance training is the concept of progressive overload. This principle dictates that in order to continuously improve, you must challenge your muscles by gradually increasing the stimulus they face. The resistance training is the signal to the body that says “we need more muscle to meet the demands of our life”. By consistently progressing your limits, you encourage your body to adapt and become stronger. Our Lift classes and personal training sessions utilize progressive programming to produce results.
Often, group fitness classes miss the mark on progressive resistance training. The focus of these classes often falls victim to entertainment over progress. In this case, the exercise selection may be always varied, workouts appear random, and the purpose aims to break a sweat and fill a time period.
Lift class is our most progressive based class. It’s the meat and potatoes of a training program and should be completed 2-3x per week, but any frequency is better than NO frequency.
“As a trainer, I worked at many gyms where the art and potential of progressive resistance training was lost and replaced by the “entertainment and wow factor” of a workout. When I created Jolt, my mission was to create progressive workout programming that produced results and could still be accessed by the masses. It was important in our mission to be able to offer both effective and educated training and include the community aspect of group fitness that we love. Lift class is truly the best progressive resistance training programming of it’s kind in the group fitness category and I would bet that not many gym’s could compete with us in this category. That’s something I am proud to stand behind and put our name on. Our coaches are highly educated and passionate about providing effective coaching rooted in integrity. This is not the ‘easy route’ for them to take when it comes to leading a successful group fitness class and it demands that the trainer perform to our highest standards daily. The coaches who work at Jolt really care about the art and science of resistance training. There are much easier coaching jobs out there where they could just walk in and spit out a random workout. I am very proud of the coaches at Jolt and how they are changing the group fitness industry and showing up for our community.” - Coach Siggy
benefits of progressive resistance training
Daily cardio & non-progressive RT (2010) vs. PRT 3-4x & cardio 2-3x week
Numerous studies conducted over the past decade have shown the immense health benefits of engaging in progressive resistance training. My personal experience with exercise has been tumultuous. I started in the gym when I was 15 years old. I spent the majority of the first 5 years doing random exercises and tied myself to cardio machines. I spent hours in the gym trying to feel the burn and break a sweat with no focus on progressive resistance training. I felt like I could never reach my goals physically - I was never getting stronger and my body looked deflated and lacked a “toned” appearance that matched the hard work I was putting in. I was run down and suffering from signs of over-training like fatigue, mood swings, injury, lack of temperature regulation, loss of hair, digestion/autoimmune issues and more. As I developed as a trainer and earned a bachelors degree in Health and Physical Activity, I learned the importance of progressive resistance training and shifted my approach in the gym. I went from spending hours chasing the burn with no plan, to a progressive resistance training program 3-4x week. Finally, I was able to reach my goals and I did it while feeling better and putting less total effort in! I took those lessons and I built the Lift programming at Jolt Fitness.
Progressive resistance training led by an expert trainer is often the missing piece for avid fitness enthusiasts, but it is the most important aspect of long term success in the gym. Let's explore some of the key findings of progressive resistance training:
Enhanced Muscular Strength and Function
A systematic review published in the Journal of Aging and Physical Activity in 2018 examined the effects of resistance training on muscle strength in older adults. The study concluded that progressive resistance training led to significant improvements in strength, power, and functional abilities among the elderly population. It’s never too late to get started with resistance training. Check out our Fit for Life class for an entry level, full body resistance training class for a special 15$ Seniors rate (age 50+).
Studies show that your grip strength can predict your all cause mortality rate.
The lower your strength = the higher risk for disease
The higher your strength = the lower the risk for disease
The conclusion being that building and keeping muscle mass helps us fight disease and create resiliency. Adults (age 30+) lose 3-8% of their muscle mass per decade. This can be prevented through resistance training. Keeping muscle mass means longevity, resiliency and higher quality of life. The gym is a necessary piece of your active health care plan. Build with us at Lift classes or in personal training.
2. Increased Bone Mineral Density
Osteoporosis, a condition characterized by low bone density and increased fracture risk, is a growing concern, particularly among women. A study published in the Journal of Clinical Endocrinology & Metabolism in 2017 revealed that progressive resistance training can increase bone mineral density, helping to combat osteoporosis and improve skeletal health. Increasing both bone and muscle density help you live above the “disability line” leading to a higher quality of life for a longer period of time.
3. Enhanced Metabolic Health
Research published in the Journal of Applied Physiology in 2012 found that progressive resistance training is effective in improving insulin sensitivity and glucose metabolism. This means that weightlifting can help regulate blood sugar levels and reduce the risk of developing type 2 diabetes. Resistance training helps build your body up allowing us to sculpt the areas of the body that aesthetically we’d like to improve. Resistance training can target build, but it cannot target burn - meaning we cannot target the areas we want to lose body fat, but we can build our muscles up to be stronger and take up more space. The idea of “toning” is muscle mass increase with fat mass decrease. This is completed through resistance training to build the muscle up and caloric deficits to bring the body fat down. Below is the results of a Jolt member attending Lift class 2-3 times per week and a year of Jolt Nutrition Method’s.
Photo 2 (middle) & photo 3 (right) show significant gains in muscular size throughout the clients backside using progressive resistance training & Jolt Nutrition Methods.
4. Improved Mental Health and Cognitive Function
Engaging in progressive resistance training doesn't just benefit your physical health; it also positively impacts your mental well-being. A study published in the Journal of Clinical Psychiatry in 2017 found that strength training reduced symptoms of depression and anxiety, while another study published in the Journal of Aging and Physical Activity in 2019 demonstrated that resistance training improved cognitive function in older adults. New studies show, pairing your resistance training with creatine supplementation could improve cognitive function including memory, attention, and processing speed, and potentially even symptoms of Alzheimers.
Consistency and Basic Movement Patterns
While progressive programming forms the backbone of weightlifting, consistency and mastering basic movement patterns are equally crucial for maximizing results and minimizing the risk of injury. When we program for Lift classes and personal training we consider compound basic movement patterns that move through all planes of motion. This mean’s we use multiple muscle groups and move 360 degrees. We choose the exercises that give us the most bang for our buck to create the most effective and efficient programming. We stick to variations of basic movement patterns and repeat over and over again. The truth is, effective resistance training is boring! We choose effectiveness over entertainment. Here are some key points to consider:
Consistency Breeds Success
Consistency is key when it comes to progressive resistance training. Aim for a regular training schedule that suits your lifestyle and commit to it. Consistent training ensures that your body receives the stimulus it needs to adapt and grow stronger over time. For general health, we recommend lifting full body 3 times per week. However, it’s important to remember that any amount is better than nothing. The more days per week you Lift, the more you can separate those workouts by lower/upper or body part splits.
2.Mastering the Basics
Before diving into complex exercises, it's essential to establish a solid foundation by mastering the basic movement patterns. Squats, deadlifts, bench presses, overhead presses, and rows are fundamental compound exercises that engage multiple muscle groups simultaneously. Focus on proper form, gradually increase the load, and challenge yourself in a safe and controlled manner. Consistently working on basic movement patterns builds success and strength, where as switching up the workout every time we enter the gym does not. For example, in our Lift classes our A1 Lift of the day remains the same for four weeks before it progresses in variation (like a back squat progressing to a paused back squat). This consistency makes the squat pattern and associated muscles groups stronger. The variation allows enough change in the movement that your body does not plateau.
3. Listen to Your Body
While it's important to push your limits, always listen to your body and avoid overtraining. Rest and recovery are vital components of any training program. Adequate sleep, proper nutrition, and stress management will help you maintain balance, prevent injuries, and optimize your overall performance. At Jolt, we use the 2x2 rule when we lift weights. The rule being, if ‘x’ is the prescribed reps, then we should be struggling 2 before that and be able to complete 2 after if we had to. For example, if the workout calls for 10 reps, we should be struggling by 8, we stop at 10, but we could do 12 reps if we had to (keeping two ‘reps in the tank’ avoids always pushing to failure, which does not promote the most muscle gains and resiliency long term). The important lesson to remember is that resistance training is the stimulus to build muscle. However, good nutrition, sleep and stress are the supplies needed to complete the project. Only focusing on resistance training, without proper nutrition and recovery is like showing up to a job site to build a house with no supplies to do so.
Conclusion
Progressive resistance training is an incredible journey that empowers you to unleash your full potential mentally and physically. If there was a pill that could give you the health benefits of resistance training, everyone would be taking it. Here’s the catch, resistance training takes hard and consistent work on basic and repetitive movement patterns. Not everyone is willing to take a long term approach to their strength and resiliency, but those who do will benefit from a life of independence, confidence and strength that goes far beyond 6-pack abs. By incorporating progressive programming, maintaining consistency, and mastering basic movement patterns, you can unlock a new level of strength and vitality.
At Jolt Fitness, we're dedicated to building your resilient body and high quality life. Our Jolt Fam can trust that every workout we prescribe has purpose and intention to our mission. Whether you're a beginner or an experienced lifter, our expert trainers and supportive community are here to help you achieve your fitness goals and create a healthier, stronger version of yourself. Get ready to lift, grow, and embrace the incredible benefits of progressive resistance training!
References:
Chen HT, et al. (2018). Effects of Different Types of Exercise on Body Composition, Muscle Strength, and IGF-1 in the Elderly with Sarcopenic Obesity. Journal of the American Geriatrics Society, 66(9), 1688-1695.
Ramsay C, et al. (2017). The effects of a combined physical activity, recreation, exercise and nutrition intervention (PREPARE) for pre-frail older people living in aged care settings: a randomised controlled trial. BMC Geriatrics, 17(1), 1-14.
Hamilton CJ, et al. (2012). Effects of resistance exercise and insulinotropic medications on insulin sensitivity in older adults. Journal of Aging and Physical Activity, 20(3), 343-359.
Blumenthal JA, et al. (2017). Effects of Exercise and Stress Management Training on Markers of Cardiovascular Risk in Patients With Ischemic Heart Disease: A Randomized Controlled Trial. Journal of the American Medical Association, 301(14), 1439-1450.
Chang SF, et al. (2019). Resistance Training Increases Cognitive Function and Prevents Cognitive Impairment. Journal of Aging and Physical Activity, 27(2), 189-197.
Kim J. (2021). Handgrip Strength to Predict the Risk of All-Cause and Premature Mortality in Korean Adults: A 10-Year Cohort Study. International journal of environmental research and public health, 19(1), 39. https://doi.org/10.3390/ijerph19010039
Rubén López-Bueno and others, Associations of handgrip strength with all-cause and cancer mortality in older adults: a prospective cohort study in 28 countries, Age and Ageing, Volume 51, Issue 5, May 2022, afac117, https://doi.org/10.1093/ageing/afac117
