Can you hack strength training?

1. Strength training, is also known by the term resistance exercise. 
2. Weightlifting is a form of strength training. So are body weight exercises like push-ups, pull-ups, and squats. 
3. It's a form of activity that's important for developing and maintaining long-term health and fitness. Many people believe that strength training isn't for them. They might feel intimidated by lifting weights because they think it's only for big, hulking bodybuilders, and only happens in gyms. 
4. In fact, everyone should engage in some form of strength training, and the practice becomes more important, not less as you age. 
5. People should engage in strength training of their large muscle groups at least twice per week to reduce the risk of diseases like osteoporosis or soft bones, and to help with activities of daily living as we age. Something as simple as ascending a flight of stairs or rising from a chair. 
6. Sarcopenia is the term that describes the slow loss of muscle that occurs with aging. We're not exactly sure when sarcopenia starts, but somewhere around age 40, we lose an average of about one percent of our muscle mass per year, while our strength declines much more rapidly at rates between 2-3 percent per year. 
7. As muscle mass declines, our strength decreases, and the regular activities of daily living become harder. example: Especially later in life, you’ll use muscles to help you to: lift pots and other kitchen implements from cupboards /climb stairs /walking uphill /get into an automobile / climb onto a bus / transport water from a well /We need them to get up from a chair, the bathtub, even the toilet.
8. People who lift weights fight sarcopenia on a weekly basis with strength training. By doing that, some retain the ability to care for themselves right up until the time they die. 
9. While we're on the topic of dying, studies show that strength training helps you avoid disease and reduce your odds of dying prematurely. 
10. Take this big 2017 study, which used data for more than 80,000 English and Scottish adults over the age of 14. The researchers found that participating in any type of strength training was associated with a 23 percent reduction in all-cause mortality. That means that people who engaged in strength training during the time of the study were less likely to die. 
11. Just 30 minutes per week of strength training in man has been shown to provide similar reductions in risk for heart attack as two and a half hours of brisk walking.