Additional Coverage:
- A powerlifting doctor shares her 2 favorite exercises to build muscle, boost longevity, and speed up recovery (businessinsider.com)
Powering Up: How a Doctor’s Weightlifting Journey is Transforming Patient Care and Personal Wellness
Buffalo, NY – In a world where “me-time” often feels like a luxury, Dr. Shernan Holtan, chief of blood and marrow transplant at Roswell Park Comprehensive Cancer Center, found hers in a most empowering way: lifting weights.
What started in 2013 as a personal quest for balance amidst a demanding career and raising two children has evolved into a life-altering practice for Dr. Holtan and a revolutionary approach to patient recovery.
Dr. Holtan, a record-setting powerlifter who once held the top national rank for her age group in 2019 with a staggering 308.6-pound squat, discovered that the physical and mental benefits of exercise were far more profound than she initially imagined. “All the energy you put in, you get back manyfold more through the metabolic and mental benefits of exercise,” Holtan shared.
This realization sparked an innovative idea: integrating personalized exercise plans into the recovery regimens of her patients, who undergo grueling stem cell treatments for conditions like leukemia. The results have been remarkable, with Roswell Park data indicating that patients following Dr. Holtan’s exercise protocols recovered and returned home weeks earlier than anticipated.
Now, at 49, Dr. Holtan continues to defy expectations, effortlessly squatting 225 pounds for reps, deadlifting 250, benching 125, and running for miles.
She attributes her sustained energy, confidence, and mood to her consistent routine. “I’m super happy to say at age almost 50, I can do all those things, and that means that I fear very little during any given week,” she said.
“I know I can tackle these hard things and recover from them. So whatever challenge you have, send it my way.”
Squats and Deadlifts: The Cornerstones of Strength
Dr. Holtan’s typical day begins at 5:30 a.m. with a gym session, incorporating a blend of strength training, CrossFit, and running. When it comes to building muscle and strength, she emphatically states, “squats and deadlifts are king.”
Squats involve lowering the hips as if sitting into a chair, then returning to a standing position. When performed with proper form and a manageable weight, squats engage multiple muscle groups, including the core, back, and legs.
Deadlifts require lifting a weight from the floor to hip height by hinging at the hips and straightening the knees. This compound movement powerfully activates the glutes, hamstrings, and lats, promoting overall stability and strength.
For those looking to start their own weightlifting journey, Dr. Holtan advises beginning with a manageable weight and a comfortable number of repetitions, gradually increasing intensity over time.
This approach minimizes the risk of injury and fosters consistency. For her recovering patients, scaled exercises like unweighted squats or chair squats are the starting point, building foundational strength progressively.
The Longevity Equation: Combining Strength with Cardio
While strength training is crucial for building muscle and can significantly reduce the risk of early death, Dr. Holtan emphasizes that it’s only one piece of the puzzle. Cardiovascular exercise, which elevates the heart rate, is equally vital for preventing heart disease and lowering the risk of heart attack and stroke.
To achieve well-rounded fitness, Dr. Holtan has integrated running, hiking, and other cardio activities like jump roping into her routine. While this has meant slightly reducing the intensity of her powerlifting training, it has enabled her to run five, six, or even seven miles – a feat she once considered impossible.
Beyond the long-term health benefits, Dr. Holtan says the main motivator for her diverse exercise regimen is the immediate improvement in how she feels.
“Perhaps my rate of aging is slowing. Perhaps my risk of cancer is decreasing, perhaps my risk of other chronic diseases, including dementia, maybe that’s decreasing too, and that’s a nice benefit,” she reflects, highlighting the multifaceted advantages of a balanced fitness approach.