Resistance exercise provides the numerous benefits. Additionally, starting a resistance exercise plan can help reverse chronic health problems regardless of when you become more physically active.
- Increases muscle mass
- Increases resting metabolism
- Improves body compostion
- Decreases risk of diabetes
- Lowers stress
- Improves mental health
- Improves sleep quality
Weight Training Benefits
The main benefit of weight training is that it INCREASES your lean body mass (muscle mass). More Muscle = Higher Metabolism = Less Fat Accumulation!
Aging and Lean Body Mass: The Bad News
As a man ages, he loses muscle mass, typically about 0.5 – 1.0% per year after the age of 40.1 Those numbers may seem small, but by the age of 50 those small losses add up to roughly a 5 – 10% loss in muscle mass. The term for the age-related decline in muscle mass is sacropenia. According to one study, approximately 1 in every 2 men over the age of 60 suffer from moderate sacropenia.2 Sacropenia causes a decrease in metabolism and a loss in functional strength.
This loss in muscle mass does two things. First, this muscle loss lowers your resting metabolism so you burn fewer calories throughout the day. This lower resting metabolism makes it even more difficult to avoid putting on excess fat. Second, your muscle strength decreases which can lead to functional disability.
Resistance Training and Lean Body Mass: The Good News
Resistance training maintains or increases lean muscle mass and, as a result, maintains or increases resting metabolism. Muscle burns approximately three times more energy than fat at rest. Therefore, muscle has a higher metabolic rate than fat. Although aerobic exercise typically burns more energy per hour than resistance exercise, resistance exercise increases muscle mass and hence resting metabolic rate. This means that increased muscle mass benefits you all day and night by burning more energy.
Additional muscle mass results in an increase in resting energy expenditure.3 In fact, resistance training is the most effective way to reduce muscle mass and strength losses that accompany aging. Resistance exercise increases strength as well. So, not only will you look better, but you will also be stronger and more self-sufficient.
Resistance exercise is clearly beneficial for any man. Before you embark on any resistance-training program, first take the Exercise Risk Factor Analysis to assess your pre-exercise risks. Then, explore more of the EMG guide. Our guide will show you common resistance training guidelines, how to maximize your results, common resistance training concerns, and resistance training exercises with narrated videos. As always, don’t neglect to incorporate regular aerobic exercise into your resistance-training program.
- Risk Factors/ Pre-Exercise Assessment
- Resistance Training Guidelines for Men Under 65
- Resistance Training Guidelines for Men Over 65
- Building Your Own Program
- Pre-Designed Workout Routines
- Resistance Training Exercises
EMG Exercise Homepage: Exercise for Men
1. Lunenfield B, Gooren LJG, Morales A, Morley JE. Textbook of Men’s Health and Aging. 2nd ed. London, UK 2007.
2. Janssen I, Heymsfield SB, Ross R. Low relative skeletal muscle mass (sarcopenia) in older persons is associated with functional impairment and physical disability. J Am Geriatr Soc. May 2002; 50 (5): 889-896.
3. Campbell WW, Crim MC, Young VR, Evans WJ. Increased energy requirements and changes in body composition with resistance training in older adults. Am J Clin Nutr. Aug 1994; 60 (2): 167-175.