Strength Training for Robustness, Injury Prevention and Longevity

Anthony argues that the main reason to strength train is to keep athletes available to train. Athletes lifting three times bodyweight on the trap bar deadlift were six times less likely to be injured than those lifting bodyweight. A larger capacity leaves room to spare when recovery between sessions is short, before fatigue and micro trauma outpace adaptation. Strength training also strengthens tendon, cartilage and bone, and an analysis of more than 26,000 people found it was the most effective way to reduce injuries, cutting some by around 50%. Heavy and fast lifting recruits type 2 fibers. With aging and inactivity, type 2 motor neurons decay and type 1 units reinnervate the fibers, which reduces the fast, forceful step needed to prevent a fall. The advice is to lift heavy and fast relative to the person. Myonuclei added during training remain after detraining, which helps previously fit people regain strength and supports training before surgery. A meta-analysis links higher strength with lower all-cause mortality in men and women. The closing message is to get strong and stay strong.