The surprising benefits of strength training - a 2020 research review by Malcolm Sanderson

This is a narrative review by Maestroni et al., that has recently been published which extensively details some of the benefits of strength training (ST) for musculoskeletal health. It’s not just about big biceps! Firstly, ST has been demonstrated to improve multiple performance markers like sprinting, change of direction, running economy, and rate of force development (*important to note the level of benefit ST has on performance depends on the demands of said sport and will vary). But I think many people underestimate/are unaware of some of the specific musculoskeletal health benefits ST can provide. I’ll briefly list a few, albeit, if you’re very interested, I’d encourage you to read this paper in its entirety (it is open access). Click picture (above) for file.

1) Loading bone via ST (and also through other weight bearing activities) has been shown to positively effect and increase markers (BMC, BMD, strength) in varying age populations, including children and adolescents. Having higher bone strength generally reduces fracture risk, and osteoporosis later in life. ST has been shown to be a safe and effective intervention for post-menopausal women to reduce the loss of bone and delay/reduce the risk of osteoporosis. 

2) Increase in tendon stiffness which plays a critical role in transmitting force. ST has been demonstrated to increase tendon stiffness, and reduce the risk of sports related tendon-injuries.

3) Reduces the risk of sarcopenia (age related loss of muscle mass/strength and function). Low muscle strength has been associated with loss of independence, frailty, and disability. ST is effective in counteracting these age-related changes. --- Importantly, there are many ways to participate in ST: exercise bands, barbell training, dumbbell training, weightlifting, bodyweight. Whichever method allows you to enjoy it is the best way to start!

References Maestroni, L., Read, P., Bishop, C. et al. 2020. The benefits of strength training on musculoskeletal system health: Practical applications for interdisciplinary care. Sports Medicine, 50, 1341-1450. https://doi.org/10.1007/s40279-020-01309-5