Strength Training - beyond the "Bench"

   I listen to Boomer Esiason and Craig Carton on WFAN, when I'm not at work already at 6 a.m. I always get a laugh when Carton asks each guest at the end of an interview, "How much are you bench pressing?" One of the funniest moments came when he asked that to fellow WFAN host Mike Francesca, who clearly detests him and looks like he hasn't "benched" in quite a while. You can hear Francesca bristling through the radio!  
    "How much can you bench?," is a sophomoric, sort of "Jersey" question, which is what makes it so funny when Carton blurts it out to some out-of-shape broadcaster, ex-athlete, or 70-year old author.
     Bench pressing, no doubt, is one test of strength, and we used to have it as one of our events in the Mountain Fitness "Summer Games."  The NFL tests players with reps at 225 lbs., and it's the most popular power movement at every gym.
     While a strong bench is a good bragging rite and will certainly develop the chest, shoulders, and triceps; as we get older, we lift for other reasons. Any type of strength training will make our bones stronger, lower our cortisol levels, build up strength in our tendons and ligaments, keep us limber, and, importantly, will improve our sense of being and mood.
     "Sub-max" strength training, like push-ups, dips, and lunges, done with limited rest will also improve heart health, and a stronger body in general tends to fight off colds and ailments more effectively.
      Strength training, particularly with free weights, requires balance and coordination, and is very important for older adults. It also helps imbalances in the body, (ex. curvature in the spine), that develop through the years of staring at a computer screen (like I'm doing now), driving, or bending over a cellular device.
     While benching is certainly great at any age, balance that out with an equal amount of pull-ups or lat pulldowns to work the back of the body. And while women will always work their legs hard, guys, pre-occupied with their chest and arms, sometimes will neglect the lower body foundation that creates an even physique, and actually will improve the bench press!
   I still love to "bench." However, through age and more concentration on running, that set of 12 at 135 lbs. that I always used as a warm-up has become a "working set." That will only get worse as I approach my 59th year, but I've accepted it. I just hope, the next time I'm walking the Long Branch boardwalk, or visiting my son in college, I don't get asked that infamous question: "How much ya benching now?"