72 2024 TSMA aerobic exercises, with relatively limited focus on muscle strength training. Strength training is the most effective method to combat sarcopenia because it stimulates muscle growth and enhances strength. The history of strength training dates back to ancient Greece. Hippocrates advocated “use it or lose it,” explaining the fundamental principle behind weight training. Progressive resistance training can be traced back to a legend from the 6th century BC, involving the Greek wrestler Milo of Croton, who trained by carrying a newborn calf daily until it grew into a full-grown bull. In the 2nd century, another Greek, Galen, described how to use halteres (an early form of dumbbells) for strength training, swinging them to aid in long jumping. Early dumbbells were made of sandbags and lead. In the early 1900s, barbells were developed, making it easier for athletes to increase their lifting capacity. Barbells were adjustable in weight, making them accessible to individuals with varying strength levels. In the 1940s, the bench press was incorporated into fitness routines. In the 1950s, American fitness pioneer Jack LaLanne developed the first cable-and-pulley machine, Smith machine, and the first leg extension machine. Later, companies like Universal and Nautilus created multi-functional weightlifting machines that allowed users to perform various exercises on a single machine. After the 1960s, fitness equipment gradually found its way into strength training gyms, which were still relatively uncommon at the time. Prior to the year of 2000, the primary focus of strength training was on building stronger muscles and improving athletic performance. It was primarily targeted at athletes and young individuals who emphasized their physique. In recent years, there has been a rapid increase in empirical research data regarding the health benefits of strength and muscle endurance. For instance, evidence suggests that resistance exercise, which places a load on the skeletal system, can stimulate bone formation in young people and slow down bone loss in middle-aged individuals, potentially reducing the risk of osteoporosis and fractures. Recent observational studies have also found an inverse relationship between all-cause mortality and levels of muscle strength and endurance. This may be because strength training promotes and maintains a strong lean body mass, which is crucial for enhancing glucose metabolism. Therefore, after the 2007 edition of exercise recommendations, a specific emphasis on incorporating strength training was added. With the thriving development of the fitness industry, more individuals with varying health, physical, and skill differences are actively joining the ranks of strength training. A more diverse and versatile range of training equipment and methods continues to be created and invented to meet the various needs of different people. The combinations of muscle contractions in our
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