More muscle training in everyday life

Opportunities and risks of strength training

Benefits for your health

The health benefits of regular strength training are enormous. They go far beyond purely external characteristics and affect a wide variety of levels: At the cellular level, for example, it has been shown to optimize energy use and increase resistance to cell stress in the form of free radicals [1].

Specifically, studies have shown the following:

For example, even in older people, it was shown that after several months of strength training, the density of mitochondria - the "power plants" within the cell, so to speak - increased by 31%. The muscles also needed less ATP, which is the "energy currency" used in metabolism, for the same load. There was also a measurable increase in muscle size [2].

Studies have also provided exciting insights into protection against cell stress. When muscles are working, oxygen consumption is generally increased. However, so-called "free radicals" can be produced as part of this metabolic process. These oxygen molecules are intermediate products of metabolism which, although normal, are highly reactive and can therefore be aggressive for tissue structures [3].

The trick is that increased muscle strain also produces more "free radicals".

However, with regular training, muscles produce more enzymes that can counteract the radicals with antioxidants.So if you exercise regularly, you systematically prepare your body for unexpected cell stress. Unlike a sedentary person who suddenly has to help with a move [3].Another benefit of training is that it allows more blood sugar to be absorbed into the muscle cells at the metabolic level.This means that there are fewer blood sugar peaks and the metabolism stabilizes.This makes chronic diseases such as type 2 diabetes or systemic inflammation less likely or improves them [1].But there are also visible changes in front of the mirror if you stick with it long enough.Fat is reduced and pure muscle mass is increased.This also has an effect on posture and joints [4].

Strengthened postural muscles mean that joints suffer less from signs of wear and tear. Studies have shown that targeted training can both prevent joint wear and tear and reduce the symptoms of existing problems [5].

The joints therefore benefit in two ways: on the one hand, less weight is placed on them overall with a lower body weight.The joint cartilage is therefore under less tension and has to buffer less ballast [5].

The joints therefore benefit in two ways: on the one hand, less weight is placed on them overall with a lower body weight.

The joint cartilage is therefore under less tension and has to buffer less ballast [5].

On the other hand, a systematically strengthened musculature, where flexors and extensors have been trained equally, leads to relief by keeping the joint in a better position.

The best example of this is the shoulder joint, where the bursa and tendons have significantly more space when the back muscles are strengthened [5, 6].

SourceThe right training in everyday life

Strength training should therefore only ever be carried out after an adequate introduction to the exercises and equipment. For people with pre-existing conditions or complaints, it is also always advisable to consult the doctor treating you.

General principles of weight training

No matter what type of physical training a person does, the most important principle is the same everywhere. It is called "progressive overload" or "progressive load increase" [7, 8].

General principles in weight training

No matter what type of physical training a person does, the most important principle is the same everywhere. It is called "progressive overload" or "progressive load increase" [7, 8].

This means that after sufficient regeneration, the load stimulus can be set slightly higher during the next training session because the body has become accustomed to the previous load. Depending on the exercise and training condition, the load can be increased more quickly or more slowly (e.g. over a period of weeks) [7, 8].

However, it is important to note that if the load stimuli are too closely timed or the weights are increased too quickly, this will ultimately have the opposite effect [7, 8]:

The further the person training progresses over time, the more varied the training stimuli should ultimately become. Otherwise, the person will simply reach a plateau from which no further strength gains can be achieved by simply increasing the weight [7, 8].

Depending on personal needs, it may make sense at this point to maintain the strength built up through maintenance training - instead of building it up further [8].

Important information for beginners

When deciding which form of strength training someone wants to do, the first question to ask is how experienced the person already is. Then there is the question of whether they prefer to train at home or in a gym. In the case of the former, it should be clarified whether the person wants to spend money on training equipment [9].

In principle, it is possible to train with your own body weight, with resistance bands, with larger equipment or with dumbbells and barbells. Even if the long-term goal is to do strength training exclusively at home, it is still advisable for beginners to seek advice from a professional trainer in a gym, at least at the beginning [10].

Subsequently, the aspect of "regularity" cannot be emphasized enough at this point. Only those who are prepared to follow their training program regularly - i.e. at least two to three times a week - can expect significant improvements and health effects [11].

The question of whether to go to the gym or train at home should therefore largely depend on where you are going to stick with it consistently over the long term. With a few floor exercises, dumbbells and resistance bands, you can achieve a comprehensive workout at home - regardless of your living situation or budget [11].

For beginners, it is recommended to start with very light weights, with which you can easily perform around five repetitions.

If the same exercise is then repeated in further repetitions ("sets"), the weight can be gradually increased until the exercise becomes difficult and the movement slows down [12].

However, it is not recommended for untrained individuals to approach the maximum load (i.e. when the weight can be lifted in a single repetition). The risk of injury is simply too high [12].

There should be a rest period of around three to five minutes between each set. Three to five sets per exercise are advisable for beginners [12].

Common misconceptions among experienced strength athletes

From a medical perspective, it makes little sense to suggest a specific training plan for advanced strength athletes in this article.This is due to the fact that the principle of continuous load increase outlined above inevitably comes to an end at some point [7].

It is therefore important for advanced athletes to introduce variation into their training at this point and adapt the new loads individually to their own performance level. There is therefore no "one-size-fits-all" recommendation [7].

Instead, however, we would like to take a brief look at some of the most common misconceptions among experienced strength athletes [13]:

One of these misconceptions is the belief that strength training causes a loss of mobility. It has been proven that flexibility can - also - be trained.It can even be improved with the right selection and execution of strength exercises [13].

If the exercises are performed with a full range of motion and involve several joints, mobility and function are more likely to improve [13].

Another common assumption is that strength athletes appear "strangely pumped up" as a result of strength training. At this point, a clear distinction must therefore be made between general strength training and targeted bodybuilding [13].

While the training programs of bodybuilders are primarily designed for muscle growth and a "bulky" external appearance, this cannot be said - and stated - for normal strength training.

Rather, the latter tends to optimize strength, performance and flexibility. The concern could therefore not be proven [13].

All advanced strength athletes should therefore train at higher intensities with a clear conscience (at least in phases) - provided this is possible in terms of health and in compliance with the regeneration phases.

The reason for this is that studies have shown that heavier loads tend to produce better strength results. A "heavier load" exists if the resistance is more than 60% of a single repetition [13].

If a single repetition corresponds to 10 kg (i.e. 100 %), a "heavier load" would therefore be anything between 6 kg (60 %) and 10 kg (100 %).

Pain-free thanks to weight training

If you are already suffering from pain before you start training, you should definitely have it checked out by a doctor before you start weight training. However, in many of these cases, it can make sense to start weight training precisely because of the pain [13].

However, it is all the more important that all exercises are adapted to the physical condition of the person affected and are carried out correctly.

Instruction from professional fitness trainers is therefore highly advisable [13].

What science says

Two of the most common causes of musculoskeletal pain are tension and age-related joint wear and tear.

According to studies, regular strength training can be extremely helpful in both cases and lead to less frequent pain in the long term [14].

Even in people with advanced joint osteoarthritis, targeted strength training has been shown to reduce pain and improve functionality. In earlier stages, strength training even slowed down the progression of the disease [14].

The logic is as follows: Age-related joint osteoarthritis often results in a kind of vicious circle.The joint is excessively protected due to the load-dependent pain. On the one hand, this leads to considerable restrictions in everyday life, often resulting in social isolation.On the other hand, it also worsens the pain itself [15].

This is because immobilization further weakens the supporting muscles.This means that the muscles are less able to absorb shocks when walking, for example.

At the same time, however, the entire joint mechanics change - and unfavorably so. You can imagine how much worse a door closes if it is no longer held in the hinges in a good position. This is exactly what happens with weak muscles. Only for the joint [15].

The secret to arthrosis pain is therefore targeted training of the supporting muscles - not rest [15].

The situation is similar with back pain.

Although strength training rarely leads to an overnight cure, it can lead to a significant reduction in pain and an improved quality of life in the long term. The principles (stabilization through postural muscles and improved joint mechanics) are ultimately the same here [16].

Regardless of your current training status, one thing is certain: regular weight training helps everyone. So keep at it.

The content of this article reflects the current state of scientific knowledge at the time of publication and was written to the best of our knowledge and belief.However, the article cannot replace medical advice and diagnosis.If you have any questions, please contact your general practitioner.