Why Strength Training with Weights is a Game-Changer for the Average Person

Over the years, we, at Up N Adam Performance Training and Physiotherapy have witnessed how strength training with weights can transform lives—not just for athletes, but for everyday people. Whether you’re keeping up with your kids, carrying groceries, or simply wanting to feel stronger and more energised, lifting weights offers benefits that extend far beyond appearances. In this blog, we’ll explore why strength training is so valuable for the average person, drawing on the latest research to highlight specific advantages—like the enzymes released during exercise, improvements to mitochondria, hypertrophy of muscle fibers, and benefits for blood pressure, blood sugar, and insulin. We’ll also cover how often you should train and why.

Why Strength Training Matters

Imagine you’re in your 40s, feeling tired after a long day, with occasional back pain from sitting or lifting. Strength training isn’t just about building muscle—it’s about creating a resilient body ready for life’s demands. Research shows it enhances overall health, benefiting your muscles, heart, and even your mental well-being. Plus, it’s accessible—you don’t need a high-end gym with the latest pin-loaded machines or hours of free time. A few weekly structured sessions with dumbbells & a barbell can make a significant difference.

Enzymes: The Biochemical Boosters

When you lift weights, your body releases enzymes that drive strength and fitness gains. One key player is AMP-activated protein kinase (AMPK), which activates during exercise to optimise energy use in your muscles. A 2023 study in The Journal of Physiology found that strength training increases AMPK activity, particularly during challenging sets, helping your muscles perform efficiently.

Another critical enzyme, p38 mitogen-activated protein kinase (p38-MAPK), supports muscle repair and growth. According to a 2021 study in Frontiers in Physiology, p38-MAPK signals your body to produce new muscle proteins after lifting, essential for long-term strength gains. These enzymes also influence blood sugar regulation by enhancing glucose uptake into muscles, reducing reliance on insulin—a point we’ll expand on later.

Mitochondria: Powering Your Muscles

Mitochondria, the energy factories in your muscle cells, thrive with strength training. A 2024 study in Sports Medicine showed that lifting weights improves mitochondrial function, enhancing their ability to produce energy. While endurance exercise increases mitochondrial numbers, strength training boosts their efficiency. Research from 2023 in Medicine and Science in Sports and Exercise found that 12 weeks of resistance training improved mitochondrial respiration by up to 40%, reducing fatigue and boosting stamina for daily activities.

Hypertrophy Fibers: Building Strength and Size

Strength training targets your muscle fibers, which grow in size and strength—known as hypertrophy. A 2024 review in Sports Medicine confirmed that lifting moderate to heavy loads (60-80% of your maximum) for 6-12 reps effectively promotes hypertrophy. Larger, stronger muscles make everyday tasks easier and support bone and joint health. A 2023 study from Edith Cowan University demonstrated that strength training increases bone mineral density, reducing injury risk as you age.

Blood Pressure, Blood Sugar, and Insulin Benefits

Strength training also delivers powerful cardiovascular and metabolic benefits. A 2022 meta-analysis in Hypertension found that 8-12 weeks of resistance training lowered systolic blood pressure by an average of 6-8 mmHg, comparable to some medications. This happens because lifting enhances blood vessel flexibility and reduces arterial stiffness.

For blood sugar and insulin, the evidence is equally compelling. A 2023 study in Diabetes Care showed that strength training improves insulin sensitivity by up to 30% in adults, even without weight loss. It does this by increasing glucose uptake into muscles—driven by enzymes like AMPK—lowering blood sugar levels and reducing insulin demand. This is a game-changer for preventing or managing type 2 diabetes, especially as we age.

Additional Benefits

Beyond these specifics, strength training offers:

• Mental Health Gains: Lifting releases endorphins, improving mood and reducing stress, as noted in a 2024 Journal of Physiotherapy study.

• Fat Loss: More muscle increases your resting metabolism. Research from 2023 estimates a 30-minute session can boost calorie burn by 200-300 kcal.

• Injury Prevention: Stronger muscles and joints lower the risk of strains or sprains.

• Longevity: A 2022 study in British Journal of Sports Medicine linked strength training to reduced risks of chronic diseases like diabetes and heart disease.

Recommended Frequency and Why

How often should you lift? Experts, including the American College of Sports Medicine (2023 guidelines), recommend 2-3 sessions per week, targeting major muscle groups (legs, back, chest, etc.) with 48-72 hours of rest between sessions for the same muscles. Why this frequency? It ties directly to enzymes, recovery, and blood sugar regulation.

• Enzyme Activity: AMPK and p38-MAPK peak during and shortly after exercise, promoting muscle repair and glucose uptake. Training 2-3 times weekly sustains these effects without overloading your system.

• Muscle Recovery: Hypertrophy requires rest—48-72 hours allows protein synthesis to rebuild stronger fibers, per a 2024 Journal of Strength and Conditioning research study.

• Blood Sugar Control: Regular sessions (every 2-3 days) maintain insulin sensitivity and glucose uptake, preventing spikes and crashes, as shown in the 2023 Diabetes Care study.

For example, you might lift on Monday, Wednesday, and Friday, giving your muscles consistent stimulus and recovery time.

Getting Started

Begin with simple exercises like squats, deadlifts, or bench presses—2-3 sessions of 30-45 minutes each week. Use a weight that’s challenging but allows proper form. If you’re new, consult a physiotherapist or performance trainer to ensure safety and to build structure into your workouts. Here at Up N Adam Performance Training & Physiotherapy, we have structured classes, one-on-one programming, state-of-the-art strength testing & group sessions where you work on your own individualised program.

Final Thoughts

Strength training with weights isn’t just for athletes—it’s for anyone wanting to feel stronger, healthier, and more capable. From activating enzymes like AMPK and p38-MAPK, to enhancing mitochondria, to building hypertrophy fibers, and improving blood pressure, blood sugar, and insulin sensitivity, the benefits are grounded in cutting-edge research. Aim for 2-3 sessions a week to maximise these gains while allowing recovery. Pick up those weights and invest in a stronger, healthier you!

This is Performance Trainer Adam Clarke & APA Sports Physiotherapist, Darren Glendenning, signing off for now!

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com

Bookings also available on our website for:

• Dietitian - weight-loss or to optimise your training nutrition / fueling

• VO2 Max testing - to discover more effective ways to train efficiently

• Strength & Conditioning Programs - contact us via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage - to relieve accumulative muscle tightness from chronic pain or from training that could lead to injury.