After an initial burst of enthusiasm for the benefits of strength training, Americans seem to have dropped their bar bells and resigned themselves to flabby muscles. A survey of 30,000 men and women, reported in the Morbidity and Mortality Weekly Report, found that the number of folks who engaged in muscle-building activities at least twice a week rose from 17.7% in 1998 to 20.2% in 2001 and then dipped slightly to 19.6% in 2004.

That’s too bad, because building muscles—either with weights or by doing, yoga, calisthenics or other forms of resistance training—helps to fight osteoporosis, boosts the levels of good cholesterol in the blood and ramps up your metabolism, making it harder to gain weight. By improving your balance, among other things, strength training also increases the chances that you will be able to live independently as you get older.

And not to worry, you don't have to bulk up like Incredible Hulk to reap the benefits. Getting just a little more definition in your muscles can go a long way towards improving your overall health. Since muscles are more compact than fat, your clothes will fit better, too.

What it Means: Health experts have set a national goal of having 30% of the U.S. population actively involved in strength training by 2010. It looks increasingly likely that we will miss the goal. The study authors speculated that part of the problem may be that too often you have to do something special or go somewhere special to partake in a strength-training program. If building muscles were more a part of everyday routines—at schools, community centers and during leisure time activities—there’s a pretty good chance more people would benefit.

From the Archive:
Jun. 6, 2005: Exercise Tips for the Frail
Jul. 22, 2002: Muscle Power