Podcast 24

How Many Benefits To Strength Training Are There?

. . .

---

SHOW NOTES

In the midst of preparing for the upcoming National Exercise Coach Conference, Brian and Amy play a game of trying to name as many benefits of strength as they possibly can without repeating themselves. As you would expect of something as important to your long-term health and performance as strength training, the ensuing list is ridiculously long and comprehensive.

• With the National Exercise Coach Conference approaching rapidly, Amy came up with a game to play on the podcast while Brian is busy getting preparations underway. The rules are simple: Take turns naming a specific benefit of strength training until someone gets stumped.
• The first batch of short and long-term benefits to strength training include:
  • increased bone density,
  • improved metabolism,
  • decreased gastrointestinal transit time,
  • decreased systemic inflammation,
  • enhanced flexibility,
  • improved cognition and brain function,
  • increased level of brain-derived neurotrophic factor,
  • lower blood pressure,
  • increased longevity,
  • and decreased disease risk.
• Diseases that have a reduced risk are:
  • Alzheimer’s and dementia,
  • stroke,
  • type 2 diabetes,
  • coronary artery disease,
  • and autoimmune diseases.
• Further benefits of strength training include:
  • increased vertical jump,
  • an easier time getting off the floor and going up the stairs,
  • increased sarcomerogenesis,
  • increased energy,
  • mitochondrial biogenesis,
  • decreased joint pain,
  • improved body image and self-confidence,
  • improved spinal ability,
  • improved cardiovascular health and function,
  • enhanced joint mobility,
  • it helps facilitate and maintain fat loss,
  • it reduces serum insulin levels and improves insulin sensitivity,
  • improved postprandial blood sugar,
  • anti-aging effects,
  • improved circulation,
  • improved muscle density,
  • the release of healthy muscle derived hormones,
  • destressing,
  • a lower resting heart rate,
  • greater endurance,
  • improved mood,
  • better sleep,
  • increased HDL,
  • reversing sarcopenia,
  • overall improvements in general performance in all areas of life.
• This gigantic list of health benefits is the reason there is the quote: “If there was a pill that contained all the benefits of exercise it would be the most widely prescribed pill in the world.”

 

---

 

There are many benefits to strength training, which is what this podcast is all about. There are immediate benefits, short and long term benefits and ripple effects, positive benefits in our everyday lives that come from consistent, effective strength training. Welcome to the Strength Changes Everything podcast. My name is Amy Hudson and today my co -host Brian Sagan and I have something a little different planned for you. So at the time of recording this podcast, we are about a week away from our national exercise coach conference where all of the franchise owners come together and it’s a wonderful time for the whole brand, but it involves a lot of prep. prep work on the corporate teams part.

And Brian is on the move. He is running around right now, getting a lot of things done in preparation for this big event. But I was able to snag him over the phone because I came up with a game that we are going to play today. And hopefully we want to give you the opportunity to listen in on our little game here. So hopefully you find it fun. Hey, Brian, are you on the line?

I’m here, Amy.

All right.

How goes the running around in preparations?

Oh, we’re having a blast. A lot going on, getting ready for the conference. In addition to that, I mean, as you know, we’ve got Mother’s Day coming up and Jerrianne’s birthday is the day after Mother’s Day. So I’ve got plenty going on and I’m on the move here. So thanks for coming up with a way to keep us on track. I know right now we’re kind of on a roll and, you know, people look forward to an episode coming out each week.

So I think this will keep us on track.

So thanks.

I have no idea what we’re going to do, but let me know.

Yes. All right. So without further ado, here is my game. So we are going to have a contest. And as we know, there are many benefits to strength training, which is what this podcast is all about.

There are immediate benefits, short and long -term benefits, and ripple effects, positive benefits in our everyday lives that come from consistent, effective strength training. And so my game is I want us to have a contest and I’m going to share a benefit and then I need you to share a benefit and we can’t have too long of a break or an um or a pause between naming benefits, but we’re going to see who can run out of ideas first. So what do you think of that game?

Okay, sounds good. So it sounds like you’ve challenged me, but I’m wondering, you know, do you have like search engines pulled up? Are you like all ready to go and take me on here or what?

So I have a few things prepared, but what I’m just using are some notes that I have from our blog posts and things from our website, just as references. And they’re not really for me to, to learn anything new so much as to check off what we’ve covered. So I do have some things prepared to keep us, you know, mentioning all the big ones, but you have not gotten to prepare at all.

And we’re not going to explain anything necessarily. We’re just naming benefits.

Yes. So we’re going to name a whole bunch of benefits today. And then I’m sure there will be some, if you’re listening to this that you’re intrigued by, you may think to yourself, I didn’t know that. And so we may end up unpacking a little bit more of some of these benefits that we’re mentioning today in this game and future podcasts so that we can learn a little bit more about the intricacies of how this works and why these benefits result from strength training. But today we’re just going to make a game out of it and quick fire. to see who runs out of ideas first.

Okay.

And they can be short term, long term. So something that happens like in the middle of the workout, something that is a resulting adaptation or outcome, uh, that would all qualify, right?

Yes.

And it could be how I’m trying to buy some time and think and prepare here. I’m kind of coming up with categories and getting ready.

Yes.

And I think the most challenging part will be remembering what you’ve said when I want to say one and vice versa.

But that’s your job. I’m doing a few things at once, so you can keep track of them.

Okay. I’m going to keep us honest and jot some things down as we say them. And then I’ll call you if you do a repeat, because it’s not fair. You’ll get a buzzer.

So, all right.

Okay.

Are you ready?

Let’s go.

All right.

I’m gonna let you go first. What is one benefit of strength training? One ripple effect benefit.

Increased bone density.

Okay.

Another one is going to be improved metabolism.

Decreased gastrointestinal transit time.

Oh, that is a benefit.

OK.

Decreased systemic inflammation.

Enhanced flexibility.

Mm hmm.

I’m going to go with improved cognition and brain function.

Totally took mine. So I’m going to stay in that ballpark and I’m going to get more specific and say increased levels of BDNF, brain derived neurotrophic factor.

Well, now you’re just showing off here.

I just know it’s just a stream of consciousness.

Okay. So we’ll have to unpack that one in a future episode too. And I’m going to go with one and maybe it’s, is that the same thing that helps us development? It promotes the development of new brain cells.

Yeah, but I think, is that the same thing?

I’m willing to, no, I’m willing to concede that that is a distinct benefit.

Okay.

So you’re giving me that one?

You bet.

All right. So that’s mine. So your turn.

Lowered A1C.

Okay.

I’m going to say studies show strength training correlates to lower blood pressure.

Increased longevity.

Yes.

Okay.

Increased longevity. And along those lines, decreased disease risk. Now, Brian, we could name the diseases that we decrease the risk of by strength training one at a time here.

I was planning on it.

Okay, so let’s do that. So let’s just stick with this one and actually I will say decreased risk of Alzheimer’s and dementia.

Decreased risk of stroke.

Decreased risk of type 2 diabetes.

Decreased risk of coronary artery disease.

Okay, let’s do…

You can slide off on and do another one if you need to. I think I’m going to.

I’m going to go with decreased risk of autoimmune diseases.

Yeah, okay.

You know, like management of.

Yeah, like mitigating the effects of.

Yes.

Or the seriousness of.

Yep.

totally things like arthritis would fall into that category all right i am going to shift gears and go with increased vertical jump oh that’s a nice benefit an easier time getting up off the floor or bounding up the stairs for sure how about sarcomyrogenesis oh no Okay, what does that mean?

One of the adaptations your body makes in response to especially eccentric training or working your muscles under a load while they lengthen and it is the laying down of new contractile proteins in line, which leads to enhanced strength and ability to lengthen one’s muscles. That sounds very appealing.

So, all right, let’s go with, I’m gonna go with the Well, let’s, this is an easy one, increased energy.

And since I gave you the brain cell point, I’m going to go with mitochondrial biogenesis, which is a very specific adaptation that leads to your perception of increased energy.

Cool. I like that. I’m going to say decreased joint pain, which is a result of decreased inflammation.

And of course, strengthening musculature around vulnerable joints.

Yeah.

How about improved body image? Yep.

And I would say improved self -confidence, which may or may not be related to somebody’s body image, but just overall confidence and confidence in your body’s ability to handle your life that you’re living.

It’s getting hard to keep track of what we’ve named. Well, it’s not for me because I’m jotting it down, but you don’t have that luxury.

So if you repeat one, I’ll tell you.

Improved spinal stability.

Okay.

Improved cardiovascular health and function.

For sure.

Wow. There’s a lot of specifics under that umbrella term.

How about enhanced joint mobility? I will give that to you.

I said decreased joint pain, but we’re going to go back to those joints and say enhanced joint mobility.

Yeah. They feel better and they move better.

Those are two different things.

Okay.

I’m going to say strength training helps facilitate and maintain fat loss.

Yeah.

reduces serum insulin levels.

Yep.

And then the flip side of that coin is just improves insulin sensitivity, which I think should be a separate one.

I apparently totally I made up the game.

So if it’s not okay with you, it’s like I made up the game.

So there you go.

So I’ll say improved post prandial blood sugar.

There you go. What is postprandial?

Can you unpack that? Just like what your blood sugar does after eating. Is it really elevated after eating?

versus being well controlled after even shortly after eating? Gotcha.

I’m going to say anti -aging. And there’s other things under that umbrella that I’m going to let you mention if you want.

Well, I don’t know what you’re getting at, so that doesn’t help.

Huh.

We say improved circulation.

We did not. You said cardiovascular fitness, but yeah.

Okay.

So I feel like we’re making a point here, like there’s a lot of benefits to evidence -based strength training, smart strength training, right? And we’re probably going to have to come back and talk about some of these at greater length so people know what some of them are because they’re so important and then some of them I’m sure people are really interested in and they’re just interested in hearing wow what kind of impact can smart strength training have on this or that result and and how does that even happen so we’ll have to refer back to this list but what do you think i mean how are we gonna well we’ll see can we keep going i’m almost through my thoughts so we’ll see which one of us runs out of ideas first let’s see if we can name 10 more how’s that all right let’s go for 10 more 10 more okay ready number one it is getting tougher number one is Improved muscle density. So a muscle may shrink in volume as inflammation leaves the muscle fibers, but you may be stronger and leaner, and your muscle is actually more powerful for the size that it is, which is improved quality and density of muscles.

Sure. All right. How about the release of myokines, muscle -derived hormones that are very healthy, anti -inflammatory, and anti -aging in nature. Okay, good. That’s two.

Number three, de -stressing.

It helps to regulate cortisol levels. It physically de -stresses people. It helps manage stress.

Yeah, lower resting heart rate.

Okay, that’s number four, lower resting heart rate.

Let’s just say Greater endurance.

Does that one count?

Oh, for sure.

Okay. Greater endurance for any area. Yeah. How about improved mood? Yes.

I don’t know if we’ve exactly said that.

No, our clients always comment on that as well. They feel great.

Their mood is a lot better when they maybe leave than when they came.

And that’s part of the reason they love to exercise and see their coaches.

Better sleep.

Good one.

That’s number seven.

Can we do three more?

Yeah, did we say normalized blood pressure?

Yes, we did. Oh, yeah.

Hmm. We did say the cholesterol as well. But I didn’t hear cholesterol. Did I just win the game, Brian?

No increase.

No one said increase HDL.

OK, that we did not specifically say that. So you slid by here on a lucky prayer. Yes, that’s true. OK, we’re going to say, oh, Brian.

Oh, you’re stuck.

I think I might be stuck. It’s getting tough.

What about just… sarcopenia?

We haven’t even said that. Yeah.

So that was why anti -aging in the sense of, you know, reversing sarcopenia is one of the main culprits behind traditional aging. But let’s separate that out. I guess we’re kind of saying these are all the ripple effects of doing that, right. Of reversing the usual muscle loss associated with aging or optimizing strength and muscle health. So. I mean, I feel like we could say overall improvements in any performance.

So we mentioned vertical jump, but we see people’s golf game get better and people find it easier to run and to walk and to hike.

There’s research that shows all that.

So just even improved golf game, for sure.

What are we down to?

I think we’ve tied. I don’t think either of us is won or lost.

I think we’re just trying to help each other complete the game now, right?

Are we down to two more?

Yes.

Did we make it to ten?

We did. We made it to ten. We did. We just made it to ten. So, hey, that was awesome. We did.

So that was a lot of benefit.

Yes.

And so, You know, this list is really amazing. And any health benefit that somebody might be looking for, this is part of the reason why the quote goes, if there was a pill that contained all the benefits of exercise, it would be the most widely prescribed pill in the world. Because of all these things that strength training does. And I am so jazzed to articulate these. And I think that was a fun game. I think we tied though.

Oh man, I think you might have just beat me, just edged me out a little bit.

Oh, you’re too kind. Well, that was fun. Yeah.

So that was our game today. Brian, thanks for calling in and participating. We’re going to have this conference in a future podcast. We will go ahead and unpack some of these a little bit more because they’re so exciting and amazing in our lives. But thanks for tuning in to this episode and we will see you all next week. Thanks for keeping us on track, Amy.

We appreciate it. You’re welcome.