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Strength training is not just for bodybuilders and athletes. A wide variety of people participate in this activity.^1,2 Unfortunately, only a minority of the U.S. population strength train.¹ The American College of Sports Medicine (ACSM) and American Heart Association (AHA) consider this activity to be one of the core recommendations for the health of the adult population.³ ALL healthy adults between the ages of 18 and 65 should participate in order to promote and maintain their health, as well as reduce the risk of chronic disease or premature death.^3,4

Strength Training

What Are Some of the Potential Health Benefits? ^2,4

• Prevent osteoporosis
  
• Prevent age-related muscle loss
• Reduce incidence of disabling low back pain
• Decrease high-normal blood pressure to normal levels
• Increases metabolic rate
• Decrease central obesity (abdominal fat around the organs)
• Reduce anxiety symptoms in healthy adults
• Improve cognition among older adults
• Improve self-esteem 
  

How to Gain These Benefits

For adults to gain health benefits, the ACSM recommends:⁵

• Training each major muscle group 2-3 days a week with a variety of exercises
• Performing two to four sets of each exercise
• Doing 8-12 repetitions for each exercise to improve strength and power.  People who are middle aged or older can improve strength and power using 10-15 repetitions.
• Older adults and those who were previously sedentary should start with low intensity
• Waiting at least 48 hours between resistance-training sessions.

These recommendations to access the health benefits of strength training are not for bodybuilding or athletic purposes. I believe it is important to seek guidance in individualizing a strength program and ensuring exercises are performed appropriately.  A physical therapist can help facilitate the process.

References

1. Chevan J. Demographic determinants of participation in strength training activities among U.S. adults. J Strength Cond Res 2008;22:553–558.
2. O’Connor P, Herring M, Caravalho A. Mental health benefits of strength training
in adults. Am J Lifestyle Med. 2010;4: 377-397.
3. Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A 2007 Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation 116:1081–1093
4. Winnett RA, Carpinelli RN. Potential health-related benefits of resistance training. Prev Med. 2001;33:503–513.
5. ACSM Guidelines http://www.acsm.org/AM/Template.cfm?Sehttp://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise Accessed 3/23/2013

The muscles supporting the lumbar spine or “core” are so important that without them we would not be able to support ourselves!  It makes sense that the spine must be able to efficiently handle forces put on it for us to perform optimally.  The core must have the strength and endurance to continually maintain spinal stability and prevent excessive movement of spinal segments.  Excessive movement of the spine could cause tissues to become irritated or even result in injury ¹.

Relatively speaking, maintaining “sufficient stability” of the spine during daily activities does not require a great deal of strength¹.  We DO need to maintain adequate amounts of strength for extended periods of time.  Not surprisingly, increased levels of muscle endurance have shown to have a potentially protective effect2 .

What can be done to improve the endurance of the core?

The following are 3 basic stabilization exercises that can be utilized to improve endurance.

Curl-Up

One leg is bent to help preserve the neutral lumbar curve.  Start with head and shoulders on the ground and lift shoulders as shown while tightening the abdominal muscles.  This exercise can be performed in a variety of rep ranges with higher repetitions or increased sets being used to improve endurance.

Curl-Up

Side Bridge

Side Bridge (Knees Bent)

Side Bridge

To perform this exercise prop up on your forearm and elbow.  I often recommend this be performed while tightening the abdominal muscles as if you will be hit lightly with a punch to the abdomen. This can be progressed from knees bent to legs straight.  Progressively increasing sets of 5-10 second counts should be sufficient for improving endurance ³.

Average endurance times while performing the side bridge is approximately 95 seconds for men and 75 seconds for women ⁴.

Bird-dog

Bird-dog

While on your hands and knees lift your arm and opposite leg until level with your body.  Hold for a 5-10 second count while tightening your abdominal muscles.  Perform 10 repetitions increasing the number of sets to improve endurance.

These exercises can be performed daily or worked into a strength and conditioning program to improve and maintain endurance strength of the core musculature.

References

1. McGill SM. Low back stability: from formal description to issues for performance and rehabilitation. Exerc Sport Sci Rev 2001;29: 26-31

2. Biering-Sorensen, F. Physical measurements as risk indicators for low back trouble over a one year period. Spine. 9:106 –119, 1984.

3. McGill S. Core training: Evidence translating to better performance and injury prevention. Strength Cond J. 2010;32(3):33-46.

4. MCGILL, S. M., A. CHILDS, and C. LIEBERMAN. Endurance times for low back stabilization exercises: clinical targets for testing and training from a normal database. Arch. Phys. Med. Rehabil. 80:941–944, 1999.