Pamela Cunningham
Strength Training Builds More Than Muscles

From Harvard Medical School
Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don't know is that strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis.

Strength Training Builds More Than Muscles

Resistance Bands or Weight Machines?

 

Resistance band workouts offer superior benefits to weight machines through variable, constant tension that increases with the stretch, maximizing muscle engagement through a full range of motion. They are joint-friendly and improve balance and functionality, making them better for rehabilitation and versatile, full-body training. 

 

·       Variable Resistance & Constant Tension: Unlike machines that provide a fixed load, bands increase resistance as they are stretched (variable resistance), challenging muscles more at the peak of the movement and eliminating "sticking points". This keeps constant, smooth tension on the muscles.

·       Superior Muscle Activation & Range of Motion: Resistance bands allow for a greater range of motion, often enabling better, more natural, and intense contractions compared to the rigid, fixed path of a machine.

·       Reduced Joint Impact & Safety: The elastic tension is far easier on joints, making it ideal for injury rehab and preventing further injury.

·       Improved Functional Strength & Stability: Bands require the body to stabilize during exercises, activating core muscles and improving balance and proprioception, which is not usually the case with machines.

·       Versatility & Convenience: A single set of bands can replace a whole gym, enabling compound and isolation movements for every muscle group, anywhere. They are ideal for travel and cost significantly less than gym equipment.

·       Effective for Fat Loss: Studies have shown that resistance band training can reduce body fat more effectively than some other forms of training in overweight individuals. 

 

While weight machines provide excellent, safe, and controlled muscle isolation, resistance bands often provide a more versatile, portable, and functionally engaging workout. 

 

Is Lifting Heavy Weights Dangerous If You Have Osteoporosis?

Is Lifting Heavy Weights Dangerous If You Have Osteoporosis?

If you have osteoporosis, you are probably aware of the benefits of exercise for your bone health. What you may not be aware of is that high-intensity weight training is better. Most people with osteoporosis stick with lower intensity training and lighter weights because they are afraid of hurting themselves.

A study provides evidence that higher-intensity strength training is more beneficial for improving bone density than lower-intensity weight training which is more traditionally recommended.

High-Intensity Training: A Form of Strength Training

High-Intensity Training: A Form of Strength Training

High-intensity training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The training focuses on performing quality weight training repetitions to the point of momentary muscular failure. The training takes into account the number of repetitions, the amount of weight and the amount of time the muscle is exposed to tension in order to maximize the amount of muscle fiber recruitment.

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Using resistance machines is an effective way to target specific areas of the body. For example, you can improve circulation in your lower body by using the leg press machine. Work on the circulation in your back by doing lat pulldowns and seated rows. Committing to regular weight resistance training doesn’t just improve circulation, it also helps your body stay strong.

Dr. Doug McGuff's “Body by Science” Workout

Dr. Doug McGuff's “Body by Science” Workout

I ran across a blog from someone who summarizes the workout we do. I thought it would be worthwhile to read as a sort of refresher course. — Jeff Grossman

Dr. Doug McGuff's “Body by Science” Workout: It is recommended that you perform each repetition as slowly as you possibly can, while still moving smoothly – without stops and starts. That should be somewhere between 10 to 20 seconds per round trip-the same amount of time for the positive and the negative. You’re only doing one set per exercise, and you should to go to total muscle failure in each set.