Resistance training refers to anaerobic physical activity with the intention to improve the muscular strength, endurance, and size (ACSM 2019).
It is recommended to participate in strength/resistance training at least 2 days a week, working all of the major muscle groups over the course of your workouts.
Benefits of muscle strengthening activities includes but are not exclusive to: muscle growth and slowed degeneration, increased bone density, improved coordination and stability, and aids in the prevention of many chronic diseases.
Even with the benefits, most Americans 18 years and over do not participate in the recommended amount of strength training each week.
Healthy People 2030 set a goal of having 36.6% of adults participate in muscle strengthening activities at least twice per week.
As of 2020, only 31.9% of US adults have met the guideline.
These numbers may seem low at first, but less so when you compare them to the most recent data regarding college student participation in strength training physical activity.
When compared to the congregate data of all US adults 18 years and older from Free People 2030, college students fail to participate even half as frequently.
When compared to the congregate data of all US adults 18 years and older from Free People 2030, college students fail to participate even half as frequently.
There are many ways you can strengthen your muscles, whether at home or at the gym. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis (Mayo Clinic).
Consider these 3 options
Bodyweight exercises: You DON'T need weights or fancy equipment to partake in resistance training. You can DO pushups (Main muscle: Chest), pull-ups (Main muscle: Back), planks (Main muscle: Abdominals), and much more!
Resistance Tubing: This is a type of lightweight tubing that provides resistance when stretched. There are many different types of resistance tubings depending on what you will use them for. Here is an example of how you can use it!
Free weights: This is the more classical route of resistance training and is what most bodybuilders and powerlifters prefer. Barbells and dumbbells are mostly used to target different muscle groups, but you can also use medicine balls, kettlebells, or even soup cans! Sometimes improvisation is KEY!
Resources for more information
Personal trainers can offer valuable knowledge to get you started on your goals for resistance training. USF offers to help anyone interested in learning more and putting their knowledge into action with the assistance of a certified PT.
NSCA (National Strength and Conditioning Association) is a nationwide based program that aims to advance the field of strength and conditioning. The NSCA provides various resources and services to its members, including educational programs, research publications, certifications, and networking opportunities.
Cal Fresh is a reputable organization that provides Californians with information on different aspects of health. Alongside helping Californians acquire access to healthier food options, Cal Fresh gives reliable and accurate information on resistance training. Under the physical activity tab, you can find information on simple exercises, exercising with injuries/disabilities, fitness during pregnancy, and much more!
Largely due to gender stereotypes and social constructs, women have been found to be "less likely to participate in sports towards the end of high school due to the increased recognition of gender norms and derogatory comments received from male peers for wanting to participate in sports, or for being successful at masculine sports" (The Sport Journal).
According to the Journal of Lifestyle Medicine, the difference between the number of men and women participating in muscle strengthening exercise(MSE) at least twice per week, the recommended minimum amount, is considerable; with men participating within the recommended amount more than women.
Additionally, women are reported to feel more unwelcome and uncomfortable in public gyms than men. This is due to things such as cat calling, sexual harassment, microagressions, and more (Stylist).
Implications of the Gender Disparity
Resistance training provides many benefits in both men and women. While resistance training is important in everybody, there is a strong prevalence of osteoporosis in postmenopausal women, making it that much more important. Resistance training can be used as both a preventative measure and a method of recovery in regards to osteoporosis; but unfortunately, as the level of women participating in the recommended amount of resistance training is so low, many will unfortunately be at higher risk of suffering from osteoporosis. Additionally, the other benefits of regular resistance training are missed out on.
Root Causes of the Gender Disparity
People are stuck believing that physically strong women is a phenomenon.
Women have long struggled, not for lack of effort, to be seen as equals and have the same opportunities as their male counterparts. Women, stereotypically, have been seen as physically weaker, and physically strong women are threatening to people who believe in gender stereotypes, so they unfortunately project that belief on others.
The toxic masculinity stigma associated with the weight room.
Another deterrent that prevents women from feeling comfortable participating in weight lifting is that is only meant for men, or that if you participate in weight lifting you are a masculine person. Of course, this is not true, although social constructs and stereotypes would have most believe otherwise. Anybody can participate in weight lifting for its benefits regardless of sex, gender, and/or levels of masculinity and femininity.
Root Causes of the Income Disparity
Lack of information.
Practicing resistance training both safely and effectively requires a degree of knowledge about it. Those with lower income often have fewer opportunities and time to learn about how to practice resistance training, and may not even understand its benefits, so may not seek the knowledge in the first place.
Lack of cost-effective resources.
The cost of participating in resistance training also plays a large role in why those with a lower income may not participate in resistance training. Resistance training usually requires access to equipment, and many, regardless of their knowledge and eagerness to participate in resistance training, may simply not be able to afford things such as equipment, gym memberships, personal training, and the list goes on.
Income Disparity and the Tenderloin
The Tenderloin of San Francisco is an outstanding example of the income disparity in many aspects, and this does not exclude fitness. While it is difficult to find data about the tenderloin specifically regarding the participation of resistance training, many sources reinforce that areas of low income have considerably lower percentages of people participating in the recommended amount of resistance training.
References
Data Finder—Health, United States. (2022, August 8). https://www.cdc.gov/nchs/hus/data-finder.htm
Fiataraone Singh, M., Hackett, D., Schoenfeld, B., Vincent, H. K., & Wescott, W. (2019). Resistance training for health - american college of sports medicine. Resistance Training for Health. Retrieved March 1, 2023, from https://www.acsm.org/docs/default-source/files-for-resource-library/resistance-training-for-health.pdf?sfvrsn=d2441c0_2
Freeston, J. (2017). Associations between multiple indicators of socio-economic status and muscle-strengthening activity participation in a nationally representative population sample of Australian adults. Preventive medicine. Retrieved from https://pubmed.ncbi.nlm.nih.gov/28648930/
Gray, C. (2020). Weight training: why is there still a gender gym gap? Stylist. Retrieved from https://www.stylist.co.uk/fitness-health/weightlifting-gender-gym-gap-strength-training-men-vs-women/356580
Increase the proportion of adults who do enough muscle-strengthening activity—PA‑04—Healthy People 2030 | health.gov. (n.d.). Retrieved February 22, 2023, from https://health.gov/healthypeople/objectives-and-data/browse-objectives/physical-activity/increase-proportion-adults-who-do-enough-muscle-strengthening-activity-pa-04
Mayo Foundation for Medical Education and Research. (2021). Strength training: Get stronger, leaner, healthier. Mayo Clinic. Retrieved March 3, 2023, from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
Nuzzo, L. (2020). Sex difference in participation in muscle-strengthening activities. Journal of lifestyle medicine. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7502892/
Reports_ACHA-NCHAIII. (n.d.). Retrieved February 22, 2023, from https://www.acha.org/NCHA/ACHA-NCHA_Data/Publications_and_Reports/NCHA/Data/Reports_ACHA-NCHAIII.aspx
Senne, J. (2016). Examination of gender equity and female participation in Sport. Retrieved from https://thesportjournal.org/article/examination-of-gender-equity-and-female-participation-in-sport/
Withall, J., Jago, R., Fox, R. (2011). Why some do but most don't. barriers and enablers to engaging low-income groups in physical activity programs: A mixed methods study - BMC public health. BioMed Central. Retrieved from https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-11-507
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