Strength training does the body good

To ensure a well-balanced workout plan, it’s important to incorporate strength training with cardiovascular exercise. Molly Tatum, DO, a fellowship-trained orthopedic surgeon who works with the Sports Medicine team at Kettering Health Network, explains how strength training leads to a healthier you.

Improves bone and joint health

Strength training creates healthier joints by making the ligaments and tendons responsible for supporting the joint stronger. Regular strength training also lubricates the joint, creating healthier cartilage. Bone health is improved because strength training applies a therapeutic amount of stress on bones, which results in stronger, more dense bones.

Maintains mobility

Strength training helps us maintain mobility as we age. It improves balance, stability, and coordination by strengthening core muscle groups that help us do everyday activities.

How heavy should my weights be?

“The amount of weight you use for strength training is not important. You can use only your body weight and still build strength,” says Dr. Tatum. “Exercises like lunges, squats, and even holding out your arms for an extended period can build strength.”

Dr. Tatum recommends using what you have at home to start. “You don’t need a gym membership or fancy weight-training equipment. You can use jars, canned goods, or anything that has some weight to it,” she says.

How do I get started?

Dr. Tatum recommends strength training each muscle group at least three nonconsecutive days a week. Target all the major muscle groups — hips, thighs, legs, back, chest, shoulders, arms, and abdomen.

If you’re concerned about bulking up, Dr. Tatum assures that it takes a lot of effort to build up bulky muscle. “If you’re looking to just tone your muscles, use a lower weight and perform more repetitions,” she says.

If you’re unsure where to start, talk to your primary care provider, physical therapist, or a certified strength trainer to get ideas on how to begin and to ensure proper form. If something hurts while doing an exercise, you may not be performing it correctly.

“To prevent injury, you should not just push through pain. Mild soreness can be normal when starting a new exercise program, but pain can mean your form is incorrect or something else is wrong,” says Dr. Tatum. “Muscle soreness is expected for a couple days. If you have any pain lasting more than 48 to 72 hours that isn’t improving each day, it is a cause for concern, and there might be an injury.”

If you’ve been cautioned on other exercise programs in the past, talk to your primary care provider before beginning any physical exercise regimen. If you’re recovering from an injury, be sure to check with your doctor about what exercises you can do and what to avoid.

Kettering Health Network is a faith-based, not-forprofit healthcare system. The network has eight hospitals: Grandview, Kettering, Sycamore, Southview, Greene Memorial, Fort Hamilton, Kettering Behavioral Health and Soin.