Strength Training Beats Pure Cardio
Trainers are recommending strength before cardio for maximum gains, while fitness experts tout strength training over pure cardio for muscle-building and metabolism boosts. A new JAMA study confirms that women aged 63-99 with higher grip strength had significantly better health outcomes and lower mortality rates.
The metabolic magic of strength training lies in what happens after the workout. Intense resistance sessions can elevate your metabolism for up to 48 hours, a phenomenon known as excess post-exercise oxygen consumption (EPOC), meaning you continue to burn extra calories long after you've left the gym. The recent JAMA Network Open study was led by Michael J. LaMonte of the University at Buffalo. His research on over 5,400 women found that those with the strongest grip strength had a 33% lower risk of death compared to the weakest group, an association that held true even after accounting for their aerobic activity levels and sedentary time. The long-term metabolism boost comes from changing your body's composition. A pound of muscle burns roughly three times as many calories at rest as a pound of fat. One 10-week study showed resistance training could increase resting metabolic rate by 7% and reduce fat weight by 1.8 kg. Beyond longevity and metabolism, resistance training offers a host of other health benefits. It can improve bone mineral density by 1% to 3%, enhance insulin sensitivity, reduce resting blood pressure, and decrease visceral fat, which is closely linked to type 2 diabetes. This isn't just about lifting heavy weights. The study highlighted the importance of functional strength, also measuring how quickly women could perform five unassisted chair stands. The fastest group in this test had a 37% lower risk of death than the slowest, demonstrating the life-extending power of lower-body strength. For those looking to incorporate strength training, the American College of Sports Medicine recommends working each major muscle group two to three times per week. Beginners can see significant benefits from just two weekly sessions on non-consecutive days.
