Strength Training 101

It’s pretty cool that your body can adapt. If you overload it with a stimulus, it will make physiological changes to better handle that stimulus. I think that’s neat. What’s also neat is that if this stimulus is mechanical tension, it increases muscle mass, bone density, joint stability, improves heart health, cognition, mood, quality of life, longevity, and makes you less fragile. Mechanical tension, aka resistance training, aka strength training, can include weight lifting, calisthenics, resistance bands, weight machines, or a bunch of other types of equipment that resist your body’s movement. These movements are usually of short duration (1 to 30 repetitions per bout) and force very specific adaptations in muscle fibers, joint tissues, bones, and even in the connection between the brain and body. I’ll let you sit with that for a sec.

Who could benefit from this adaptation? Well, everyone. In fact, I’ll say it - everyone should do some sort of resistance training. It makes athletes perform better, it makes teachers teach better, it makes business people business better, it makes artists art better, and it makes anyone more capable in a bunch of areas in their life. Reference above ⬆️. All you need is 2 or 3 resistance training sessions a week and you’re good. Mix it in with some walking, running, yoga or whatever other activities you already do and level that shit up. The adaptation will be noticeable in a few weeks (especially if you haven’t done much resistance training) and you won’t look back.

TL;DR Video Explanation

Finish Reading on Substack

If you are looking for The Best Personal Trainer in San Francisco, look no further.

Mazama Wellness provides an all-in-one personal training and nutrition concierge service backed by science and focused on longevity – coached by Dustin Millhollen, a Certified Strength and Conditioning Specialist with a Master’s Degree in Nutrition.

Book Your Free Consultation

Sources:

Bone density:

https://pubmed.ncbi.nlm.nih.gov/27840...

https://pubmed.ncbi.nlm.nih.gov/24736...

Cognition:

https://pubmed.ncbi.nlm.nih.gov/30272...

https://pubmed.ncbi.nlm.nih.gov/30006...

https://pubmed.ncbi.nlm.nih.gov/28304...

https://pubmed.ncbi.nlm.nih.gov/28659...

Mood:

https://pubmed.ncbi.nlm.nih.gov/29800...