Lift Weights to Stay Flexible

Source: Tufts University
July 16, 2002 (Reviewed: July 16, 2004)

You may know that lifting weights can make you strong, but did you know it could also make you more flexible? That's according to a recent study published in the International Journal of Sports Medicine.

Comparing strength training with aerobic activity

Researchers in Greece compared the effects of different types of exercise (as well as no exercise) on the flexibility of 32 inactive older men, aged between 65 and 78. The men were randomly divided into four groups, with 8 men per group; each group received different training schedules:

1. Strength training (lifting weights using weight machines)
2. Cardiovascular training (aerobic exercise - in this case, walking or jogging on a treadmill)
3. A combination of both strength training and cardiovascular training
4. No exercise (control group)

The men exercised under the supervision of the researchers, who gradually increased the intensity of the exercises (both cardiovascular and strength-training) over the course of 16 weeks.

Measuring gains in flexibility

At baseline and at the 8-week and 16-week marks, the researchers assessed the men's overall flexibility by measuring their range of motion involving several areas, including the hip, shoulder, knee, elbow, lower back, and hamstring. The men in both the strength-training group and the combination group experienced significant increases in flexibility in all of these areas, whereas the men who performed just cardiovascular training experienced increased flexibility only in their hips.

Flexibility can improve quality of life

These results are important, because maintaining flexibility as well as strength can be a key factor in preserving a good quality of life during aging. As the authors point out, reduced flexibility, which is common among older adults, can lead to "inability to perform everyday activities, such as getting up from a chair or bed, walking, and climbing stairs."

How does it work?

The researchers acknowledge that the mechanisms by which strength training may improve flexibility are unknown. And while the results of this study are encouraging, they were obtained with a relatively small group of participants, all of them men. Further studies of larger groups of people, including women, are necessary to confirm the results. Given the existing evidence that strength training improves muscle and bone health and may increase flexibility, there's no reason not to include strength training in your own fitness regimen.

Strength-training exercises can be performed on machines in a gym (as they were in this study) or at home with the use of free weights or resistance tubing. The key, no matter what form of equipment you choose, is to perform the exercises using the correct posture, to prevent injury.

If you've never strength-trained before or are interested in trying a different regimen, consult a certified personal trainer or physical therapist, or check out your local YMCA, health club, or senior center for instruction. And be sure to get your doctor's clearance before beginning any new exercise program.

Source

• The effects of strength training, cardiovascular training and their combination on flexibility of inactive older adults. IG. Fatouros, K. Taxildaris, SP. Tokmakidis,  et al., Int J Sports Med , 2002, vol. 23, pp. 112--119

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