STRENGTH TRAINING

FOR PREVENTION OF
CHRONIC DISEASE
There are clear benefits of strength training in the reduction
of common chronic diseases that plague the world, such as
obesity, cardiovascular disease, diabetes, and depression.

In this paper, we will look at the evidence that strength

training can help prevent and reduce the impact of chronic
diseases. We will then explore the kind of strength training
that can be used with the general population to deliver these
health benefits.

After reading this paper, you will be armed with the facts
on why strength training is valuable for everyone and what
approach to use to implement it to make the world stronger in
every sense.

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STRENGTH TRAINING AND
CHRONIC DISEASE
THE CHALLENGE OF CHRONIC DISEASE
Year after year, the Center for Disease Control (CDC) has issued
startling statistics on how rapidly obesity is increasing in the
United States of America. However, the problem is not isolated
to a single country. According to the World Health Organization
(WHO), obesity, specifically childhood obesity, is one of the most
serious public health challenges that affects every country in
the world.
Not only does the WHO show how many children are overweight
and obese, they go on to say that:
“Obesity in adulthood is a major risk factor for the world’s
leading causes of poor health and early death including
cardiovascular disease, several common cancers, diabetes
and osteoarthritis. Preventing obesity has direct benefits
for children’s health and wellbeing, in childhood and
continuing into adulthood.” (World Health Organisation,
2018).
Apart from the health impact of obesity, recent statistics show
that approximately 9.5% of the U.S. adult population suffers
from depression. According to the World Health Organization,
depression is the leading cause of disability worldwide and is
a major contributor to the overall burden of global disease.
Similarly to the treatment of diseases associated with obesity,
the majority of people plagued with depression receive
pharmacological assistance to deal with the symptoms. On top
of the pharmacological mindset, many depressed individuals
are less fit than the general population which can compound
the problems associated with both obesity and depression.
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EXERCISE AS MEDICINE
Dr. Eddie Jo, PhD, CSCS*D, CISSN, an associate professor of
Exercise Physiology, wrote the following:
“’Exercise is Medicine’ is a mantra that is widely and
irrefutably accepted by the medical community as well as
the general public. It is, although, largely perceived in a
more figurative manner with the simple understanding that
a lifestyle incorporating exercise is good for health and is
thereby, ‘medicine’.”
Dr. Jo goes on to explain that medical students are often
taught about pharmaceuticals that mimic natural biological
processes, thus applying treatment that achieve results that
could naturally occur through exercise.
The word exercise has a very broad definition, this article
will specifically talk about strength training, not for a specific
population or demographic, but strength training for the
masses.
Strength training, often referred to as resistance training,
simply means an outside source is used to add resistance to a
movement pattern of the skeletal muscle. Most common forms
of resistance include external weights, whether free or guided
by a mechanism to travel through a specific path. Foundational
and traditional strength training exercises include the squat,
deadlift, bench press. These foundational movements improve
balance and coordination, as well as symmetry of the body.
Not everyone in the general population can perform these
movements safely and pain free, but trainers, with the right
knowledge, can adapt each of these exercises to work with
their clients.
Preventing
obesity has
direct benefits
for children’s
health and
wellbeing, in
childhood and
continuing into
adulthood.
ELEIKO PAPER P.2
Aerobic training has traditionally been viewed as the best
preventative measure against cardiovascular disease and
diabetes. However, resistance training can be just as effective
and also includes other benefits such as the addition of lean
muscle mass and the loss or control of visceral fat (Phillips
and Winett 2010). We know that visceral fat can be much more
concerning for our health because we can’t really see it. There
is not an obvious daily indicator looking back at us in the mirror
to let us know that our visceral fat needs to be reduced.
STRONGER MENTAL HEALTH
There is evidence that people with depression who take part in a
fitness program experienced reduced symptoms of depression
(Craft and Perna, 2004). In a study of forty women who suffered
from depression, three groups were formed. One group took
part in running, another in weight training and the last was
a wait-list control group. After participating in an eight-week
program, including four days per week of activity, it was found
that both exercising groups were able to reduce symptoms of
depression in a similar fashion. Strength training was shown to
be as effective as aerobic training in this regard.

Other benefits of resistance training have been shown,

including recharging resting metabolic rate, reversing muscle
loss for the adult population up to their tenth decade in life,
reducing body fat, resisting type-2 diabetes and increasing
bone mineral density. (Westcott 2012). Adults have reduced
symptoms of fatigue, anxiety and depression when engaged in
strength training (O’Connor et al).

PROGRAMME FOR STRENGTH AND HEALTH

Strength training does not have to be complicated. With so
many programmes and opinions in the fitness world, it is easy
to be intimidated and overwhelmed. By effectively coaching the
Resistance training does not have to be complicated. According
foundational and traditional strength training exercises such as
to Phillips and Winett, it does not necessarily have to follow
the squat, deadlift and bench press in a simple program, we
the old adage of heavier is better. Variables such as intensity,
are enabling our clients to build strength, to build confidence
repetitions, sets and so on are keys to effective programming.
and most importantly to be stronger and healthier. Our love and
The general population will see the positive benefits of
passion for strength training will be infectious to our clients
increasing lean muscle mass by simply staying within the
and positively impact their lives.
classic linear periodization principles of endurance-based
and hypertrophy-based exercises which typically stay within
Below is a very simple example of how programs can include
a higher volume range (three to six sets of ten to twenty
foundational strength training movements. Of course, all
repetitions) and a lower intensity range of around 50% to 75%
of these movements have derivatives and there are always
of one rep maximum. (NSCA 2015)
dozens of accessory exercises to choose from. The strength
and accessory movements can stay within the endurance and
hypertrophy phase parameters.

Goal Week 1-2 Goal Week 3-4

Exercise Sets Reps Weight RT Sets Reps Weight RT

Back Squat 3 12-15 60 3 10-12 60

Shoulder Press 3 12-15 60 3 10-12 60

DAY 1

Seated (Cable) Row 3 12-15 60 3 10-12 60

Hyper Extensions (lower back) 3 15 30 4 20 30

CORE

Glute Bridges 2 15 30 3 15 30

Planks 2 30 sec. 30 3 30 sec. 30

Goal Week 1-2 Goal Week 3-4

Exercise Sets Reps Weight RT Sets Reps Weight RT

Sumo Deadlift 3 12-15 60 3 10-12 60

DAY 2

Good Mornings 3 12-15 60 3 8-10 45

Dumbell Farmer’s Walks 3 30 4 10-12 30

CORE

Glute Bridges 2 15 30 3 15 30

Planks 2 30 sec. 30 3 30 sec. 30

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Even with clients on either end of the age spectrum, a simple
program such as the ones listed above, could provide benefits.
As a trainer, how would you modify or incorporate program-
ming with clients who lack the mobility to safely perform these
movements with weight? How can you make the client feel
strong and help them learn new skills to motivate them to con-
tinue to train and progress towards their goals?

When strength training is the focus for the masses, there may
be some pre-conceived notions that have to be overcome.
These misconceptions that the masses have are by no fault of
their own. Common misconceptions often include concerns
from clients who “don’t want to gain too much muscle” or peo-
ple who feel intimidated by the various terms for programming
in common periodization models. However, if the focus is on
the benefits of strength training for the masses and the pro-
gramming is kept simple, these notions will be minimised.

Exercise has proven time and time

again to increase the quality and length
of life, and strength training is one of
these exercise modalities that directly
contributes to the decrease of chronic
disease.
SUMMARY
The overall health and wellness of the world’s population is de-
clining every year due to a myriad of chronic diseases such as
obesity, cardiovascular disease, diabetes, and mental health.
Exercise has proven time and time again to increase the quality
and length of life, and strength training is one of these exercise
modalities that directly contributes to the decrease of chronic
disease. Whether a client, a loved one, or ourselves are slipping
into complications of chronic disease, strength training has the
added benefits of reducing the risk of chronic disease and truly
enhancing the quality of our lives.

In this paper, we have seen some of ways in which strength

training can help to reduce the risk of common chronic diseas-
es. We have also looked at how a very basic strength training
programme could be used with just about anyone.

You should now feel ready to explain to clients why they should
be using strength training in their overall fitness plan.

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 REFERENCES

Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clin-
ically Depressed: (CME). The Primary Care Companion to The Journal
of Clinical Psychiatry, 06(03), 104–111. https://doi.org/10.4088/PCC.
v06n0301

Haff, G., Triplett, N. T., & National Strength & Conditioning Association
(U.S.) (Eds.). (2016). Essentials of strength training and conditioning
(Fourth edition). Champaign, IL: Human Kinetics.

Phillips, S. M., & Winett, R. A. (2010). Uncomplicated Resistance Training

and Health-Related Outcomes: Evidence for a Public Health Mandate.
Current Sports Medicine Reports, 9(4), 208–213. https://doi.org/10.1249/
JSR.0b013e3181e7da73

Shaw, B. S., Shaw, I., & Brown, G. A. (2015). Resistance exercise is med-
icine: Strength training in health promotion and rehabilitation. Interna-
tional Journal of Therapy and Rehabilitation, 22(8), 385–389. https://doi.
org/10.12968/ijtr.2015.22.8.385

WHO | Taking action on childhood obesity report. (n.d.). Retrieved De-

cember 20, 2018, from http://www.who.int/end-childhood-obesity/publi-
cations/taking-action-childhood-obesity-report/en/

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