# Why don’t you lift weights? **URL:** \ **Category:** In My Humble Opinion\ **Tags:** diet-weight-loss\ **Created:** [August 15, 2020, 1:48am UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144 "2020-08-15T01:48:15Z")\ **Posts on this page:** 20\ **Page:** 33
**Author:** ![zimaane](https://avatars.discourse-cdn.com/v4/letter/z/a3d4f5/32.png) [@zimaane](https://boards.straightdope.com/u/zimaane)\ **Post date:** [March 18, 2024, 4:07pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/641 "2024-03-18T16:07:08Z")
At 6’ 0" and 212 pounds, your BMI would be 28.7, which is considered overweight but not obese. For someone who works out a lot and has a good amount of muscle, a 28 BMI is fine. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [March 19, 2024, 5:05pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/642 "2024-03-19T17:05:04Z")
> [@Spice\_Weasel](#): > > my fitness watch gives me a VO2 max score and it never goes down. And in the year that I was running, I found myself running for longer distances but not particularly faster. And by longer I mean, I could probably run, slowly, at least 90 minutes. > > Now I can sustain a fairly high heart rate for 30-45 minutes without a problem, which I’m not sure I could do before. But it’s not reflecting on my fitness watch as improved VO2 max. I just got myself one of those fitness watches, a Garmin, and seeing the VO2 max reported out has me remembering this post and more curious about how their algorithm works. It apparently is [not too bad](https://marathonhandbook.com/how-accurate-is-garmin-vo2-max/) at correlating with real lab test numbers (roughly within 5% assuming a fairly accurate HRMax is entered) and even better at being internally consistent for trending purposes. It uses formulae relating pace to %HRmax. Thing is VO2max is trainable only to a certain limited degree (I’ve read up to 15% improvement but do not vouch for the factoid) and more of it inherent to the individual. OTOH lactate threshold is fairly highly trainable. That’s what %HRmax you can tolerate. And form, the efficiency of running is trainable as well. My WAG is that you were seeing more lactate threshold improvement and that is fitness too. ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [March 28, 2024, 3:58pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/643 "2024-03-28T15:58:39Z")
Three biggest risk factors for dementia. Are they really diabetes, alcohol consumption and air pollution? > **[Study finds 3 big risk factors for dementia](https://www.washingtonpost.com/wellness/2024/03/27/dementia-aging-risk-brain-diabetes-pollution-alcohol/)** > > Diabetes, air pollution and alcohol consumption can be harmful to regions of the brain vulnerable to Alzheimer’s disease. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [March 30, 2024, 4:14am UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/644 "2024-03-30T04:14:08Z")
Yes? Or more precisely on a part of the brain strongly associated with dementia in UK Biobank participants. Physical activity did not. At least for the aspects surveyed. (List buried in supplementary materials; strength training not listed.) The actual paper if you are interested: [https://www.nature.com/articles/s41467-024-46344-2](https://www.nature.com/articles/s41467-024-46344-2) ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [April 3, 2024, 3:27am UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/645 "2024-04-03T03:27:12Z")
More benefits: cognition and mood. (Gift link.) > **[How Exercise Strengthens Your Brain](https://www.nytimes.com/2024/04/02/well/mind/exercise-mental-health-cognition.html?ugrp=u&unlocked_article_code=1.hk0.Mwrb.UrK41x5p9pPW&smid=url-share)** > > Physical activity improves cognitive and mental health in all sorts of ways. Here’s why, and how to reap the benefits. ---
**Author:** ![Wolf333](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/wolf333/32/3460_2.png) [@Wolf333](https://boards.straightdope.com/u/Wolf333)\ **Post date:** [May 1, 2024, 1:49pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/646 "2024-05-01T13:49:18Z")
So, I was looking for something to plug in for my active rest days. I find that I kind of need a good program to keep me interested. I’m doing the Mark Wildman 2 hand club and clean & press programs currently. He has a Turkish get-up program that would work, but my adjustable kettlebells only go down to 12kg, which is a bit much to start. Enter the Bells of Steel 6-12kg adjustable kettlebell! I did say one of the TGU program, and will work quite well for what I want. It’s lighter weight, so I can rest, but it’s structured the same as the club program, so it keeps it interesting. ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [May 1, 2024, 6:47pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/647 "2024-05-01T18:47:38Z")
I wanted to link some interesting data to this thread. Mainly for the graphs, which don’t show up in the summaries. > [@Study correlating physical ability at 60 compared to 80?](https://boards.straightdope.com/t/study-correlating-physical-ability-at-60-compared-to-80/1000849/11): > > This study looks at performance (by VO2 max) versus age, sex, and level of fitness. Essentially, an eighty year old man in the top 2.3% of fitness has the same VO2 max as an unfit nineteen year old woman (in the bottom 25%). [[image] ](https://www.theproactiveathlete.ca/wp-content/uploads/2021/10/Screen-Shot-2021-10-07-at-9.46.23-PM-1024x670.png)[[image] ](https://drchatterjee.com/wp-content/uploads/2023/10/VO2-Max-Graph-Peter-Attia-Outlive.jpg) > [@Study correlating physical ability at 60 compared to 80?](https://boards.straightdope.com/t/study-correlating-physical-ability-at-60-compared-to-80/1000849/12): > > Sorry, took longer to edit than allowed. Let me explain further. (Graphs taken from Attia.) The second graph (above) shows how VO2 declines with age for people of high (95% for age), average (50% for age) and low (5% for age) levels of fitness, as well as the VO2 needed to do various strenuous activities. Taken from Attia, the data is from a 2020 book by Ligouri from the ACSM. The first table shows VO2 ranges (and METabolic eqivalentS which are multiples of 1=“at rest”) for men and women by a… ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [May 3, 2024, 11:06pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/648 "2024-05-03T23:06:51Z")
These are the relevant graphs. [![](https://www.theproactiveathlete.ca/wp-content/uploads/2021/10/Screen-Shot-2021-10-07-at-9.46.23-PM-1024x670.png) ](https://www.theproactiveathlete.ca/wp-content/uploads/2021/10/Screen-Shot-2021-10-07-at-9.46.23-PM-1024x670.png) [![](https://drchatterjee.com/wp-content/uploads/2023/10/VO2-Max-Graph-Peter-Attia-Outlive.jpg) ](https://drchatterjee.com/wp-content/uploads/2023/10/VO2-Max-Graph-Peter-Attia-Outlive.jpg) ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [May 3, 2024, 11:09pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/649 "2024-05-03T23:09:39Z")
The second graph emphasizes how much oxygen capacity is required to do certain activities. The book argues that it is worth exercising so that one can do basic activities one enjoys even if aged. That it is frustrating and limiting not to be able to walk up steps or lift something of moderate weight. ---
**Author:** ![Si\_Amigo](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/si_amigo/32/2877_2.png) [@Si\_Amigo](https://boards.straightdope.com/u/Si_Amigo)\ **Post date:** [May 3, 2024, 11:31pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/650 "2024-05-03T23:31:26Z")
Pretty sure I’ve lived a life where the most I’ve done from this chart is walk brisky up the stairs. And even then it may have been when I was 16 or 18. ---
**Author:** ![Spice\_Weasel](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/spice_weasel/32/5435_2.png) [@Spice\_Weasel](https://boards.straightdope.com/u/Spice_Weasel)\ **Post date:** [May 6, 2024, 3:28pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/651 "2024-05-06T15:28:03Z")
How do we feel about yoga for strength building? I’m thinking about taking it up. I’ve been doing some gentle poses daily and my arms are getting stronger for sure. ---
**Author:** ![Swords\_to\_Plowshares](https://avatars.discourse-cdn.com/v4/letter/s/b38774/32.png) [@Swords\_to\_Plowshares](https://boards.straightdope.com/u/Swords_to_Plowshares)\ **Post date:** [May 6, 2024, 4:36pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/652 "2024-05-06T16:36:21Z")
It’s really good. Obviously you have to do the right poses, but in general, you can get quite strong from just bodyweight exercises. It’s probably best to supplement with some weight training or resistance training, but it’s a great learning base. ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [May 6, 2024, 5:38pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/653 "2024-05-06T17:38:51Z")
You can get strong doing progressions with body weight. For example, you could do push-ups while putting weight on your knees. Once you get better, regular push-ups. Then with a more difficult hand position. Then push-ups where the hands are not symmetric, or where the feet are elevated. Things like bodyweight pull-ups and dips are challenging exercises for many people. I think yoga is better for endurance and flexibility. It will give you some strength. ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [June 20, 2024, 3:19am UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/654 "2024-06-20T03:19:15Z")
A year of lifting weights pays dividends years later. > **[This weightlifting workout in your 60s can preserve strength for years](https://www.washingtonpost.com/wellness/2024/06/19/weightlifting-leg-strength-aging/?pwapi_token=eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJyZWFzb24iOiJnaWZ0IiwibmJmIjoxNzE4NzY5NjAwLCJpc3MiOiJzdWJzY3JpcHRpb25zIiwiZXhwIjoxNzIwMTUxOTk5LCJpYXQiOjE3MTg3Njk2MDAsImp0aSI6Ijg0MmIzMzNkLTNmODMtNDZhNi05ZmQ5LTNjZDlhM2IyMWY2YSIsInVybCI6Imh0dHBzOi8vd3d3Lndhc2hpbmd0b25wb3N0LmNvbS93ZWxsbmVzcy8yMDI0LzA2LzE5L3dlaWdodGxpZnRpbmctbGVnLXN0cmVuZ3RoLWFnaW5nLyJ9.SDjCeiGWKyBs6mwqC6ONUQ2sLKGA2SoMO93Zq5DMCI4&itid=gfta)** > > Older people had stronger leg muscles three years after finishing a 12-month weightlifting program than those who did moderate strength training. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [June 20, 2024, 3:27am UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/655 "2024-06-20T03:27:58Z")
There seems to be a new problem with WaPo gift articles: they are demanding email sign up to view the free article. FWIW here’s a link to a different source reviewing the same study. > **[Heavy resistance training around retirement preserves vital leg strength...](https://medicalxpress.com/news/2024-06-heavy-resistance-vital-leg-strength.html)** > > Twelve months of heavy resistance training—exercise that makes muscles work against force—around the time of retirement preserves vital leg strength years later, show the follow-up results of a clinical trial, published online in the open access... ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [June 20, 2024, 3:37am UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/656 "2024-06-20T03:37:22Z")
Thanks. Did not realize they now did that. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [July 9, 2024, 1:43pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/657 "2024-07-09T13:43:26Z")
Another article possibly of interest: > **[Aerobic, resistance, or combined exercise training and cardiovascular risk...](https://academic.oup.com/eurheartj/article/45/13/1127/7513891)** > > AbstractBackground and Aims. To determine the comparative efficacy of resistance, aerobic, and combined resistance plus aerobic exercise on cardiovascular Definitely lots in the article that doesn’t make it to the abstract. Worth reading the whole thing. Basically it’s a shot in the how to divide a limited amount of exercise time discussion. Not shocking results. Given three hours a week to exercise dividing it up between cardio and strength gets most of the cardiorespiratory fitness benefits (all aerobic gets slightly better VO2max gains at 1 year but not on other risk factors) while getting the lion’s share of strength gains too. Briefest review: mixing it up good. ---
**Author:** ![MortSahlFan](https://avatars.discourse-cdn.com/v4/letter/m/3bc359/32.png) [@MortSahlFan](https://boards.straightdope.com/u/MortSahlFan)\ **Post date:** [August 6, 2024, 8:46pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/658 "2024-08-06T20:46:28Z")
because I don’t do any kind of exercise. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [October 11, 2024, 10:17pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/659 "2024-10-11T22:17:52Z")
Bumping this to share this article. I readily admit the actual research article confuses the heck out of me, so I am trusting the summary. Which could be a mistake. > **[New Research Reveals the Minimum Amount of Sets per Week for Muscle Growth...](https://www.menshealth.com/uk/building-muscle/train-smarter/a62552314/minimum-amount-of-sets-per-week-for-muscle-growth-strength/#)** > > If you're forced to cut down on your gym time, research says you might not be sacrificing gains More emphasizing the front end benefits of just a modest amount of strength training in the mix with diminishing returns. Returns diminish faster for strength than for hypertrophy according to the article. “The most effective range for muscle growth is noted to be around 5-10 sets per week per muscle group.” “The most effective range for strength gains is noted to be around 2 sets per week per muscle group.” Also comments on frequency. ---
**Author:** ![Capn\_Carl](https://avatars.discourse-cdn.com/v4/letter/c/838e76/32.png) [@Capn\_Carl](https://boards.straightdope.com/u/Capn_Carl)\ **Post date:** [October 11, 2024, 10:58pm UTC](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144/660 "2024-10-11T22:58:01Z")
Good news to me. I’m only at the gym 2-3 times/week, which is near optimum for increasing strength. It’s sub-optimal for increasing muscle volume, but I don’t care about that. I’d rather be stronger than I look. [Previous page](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144.md?page=32) [Next page](https://boards.straightdope.com/t/why-don-t-you-lift-weights/918144.md?page=34)