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The benefits of resistance training for Longevity are well documented, but what type of resistance training is right for you?
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Let’s assume either you don’t lift weights as part of your exercise or longevity regime, or you do lift weights - but you aren’t sure if you are doing it correctly; correctly as in the type of weight lifting you need to do to achieve a specific goal. Part of your research may include checking videos on YouTube or influencers on Instagram, but as with most things that don’t have a clear-cut answer; and you may end up becoming confused and even hesitant to want to look any deeper, don’t worry - you’re not alone.
The author of this piece Dr. Mandy Hagstrom is an exercise scientist at the University Of New South Wales and former national Olympic weightlifting champion, who now researches resistance training, also known as lifting weights. She says that research suggests lifting smaller weights and doing more repetitions (or, in gym parlance, "Reps") can have a role to play - but it all depends on your goals. In short: if your goal is to build serious strength and bone density, lifting heavy is an efficient way to do it. But if you can't lift heavy, or it's not your thing, don't think lifting lighter weights is a complete waste of time, it’s not!
As we age the density of our bones reduces, this leaves us open to developing diseases such as Osteoporosis.
Osteoporosis is a health condition that weakens the bones, making them fragile and more likely to break. It develops slowly over several years and is often only diagnosed when a fall or sudden impact causes a bone to actually break. Weight or resistance training is a way to increase bone density and fend off Osteoporosis.
What's heavy for one person may be a piece of cake for another, so how do you work out what is “heavy” for you? In resistance training, the load or "heaviness" of a weight is often expressed as a percentage of a your “repetition maximum" (frequently shortened to "1RM" or 1 Rep Max).
A one Rep Max is the heaviest weight you are able to successfully lift once, so you are too weak to do it twice - Around 80% of your one 1Rep Max often defined as "high intensity" or heavy lifting.
This would be different depending on the muscle groups used, exercises using larger muscle groups such as the chest when bench pressing will have a higher 1 Rep Max that bicep curls, because your biceps are small in comparison to your chest. Around 40% or less of your 1 Rep Max is often defined as "low intensity". In other words, lifting 80% of your one repetition maximum would allow you to do about eight reps. Some estimates predict you could do approximately 20 reps at 60% of your 1 Rep Max (of course, this varies slightly depending on the person).
It's worth remembering not everyone can lift heavy, maybe due to age, or an injury, or just being new to resistance training.
Remember nobody, not even Arnold Schwarzenegger “crushed it” the first day he went to the gym, although you may not be able to lift heavy now, it doesn't mean that will always be the case.
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