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How can strength training affect my genes?

Samantha Heller, RD
Nutrition & Dietetics
Both strength training and aerobic exercise turn on your inner fountain of youth! Strength training improves mental function and mood. Using weights or resistance machines or bands increases muscle mass, bone density and balance and makes you feel good.

In an experiment published in the journal PloS One, scientists found that strength training changed the genetic profile of the participants to a more youthful form. Two times a week for six months, older participants engaged in a program that consisted of 3 sets of 10 repetitions for each of the following: leg press, chest press, leg extension, leg flexion, shoulder press, lat pull-down, seated row, calf raise, abdominal crunch and back extension, and 1 set of 10 repetitions for arm flexion and arm extension. Researchers report that resistance training reversed some aspects of muscle aging on a cellular and genetic level.
Get Smart: Samantha Heller's Nutrition Prescription for Boosting Brain Power and Optimizing Total Body Health

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Get Smart: Samantha Heller's Nutrition Prescription for Boosting Brain Power and Optimizing Total Body Health

A healthy body makes for a healthy brain, and this fun, creative guide is designed to help readers have both—they can be smarter, stronger, happier, and more energetic by changing a few dietary...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.