Weight lifting, or resistance training, has benefits that no other sport or activity can replace. You may not like it, but you will love the results and benefits it can provide. If you want to be healthier and have a stronger and more beautiful body, then the best thing to do is get started on a resistance training program!

What Is Resistance Training?

Resistance training involves activities that use weights, machines or your own body weight, and in which muscles have to contract against an opposing force or resistance. It is also known as strength training or weight training. The goal of resistance training is to gradually and progressively overload the musculoskeletal system so it gets stronger.

Resistance training is not just for competitive athletes like powerlifters and bodybuilders, and cannot only be used to increase muscle size or strength, but rather is associated with significant improvements in overall health and well-being.
How Does Resistance Training Work?     

A resistance training program will include the use of various exercise equipment and machines like dumbbells or barbells for example. When performing a resistance exercise, the muscles of the body will contract against the weight. The muscle will then have to adapt to the extra weight, which will result in muscle hypertrophy or the enlarging and increasing of the muscle fibers to help in the muscle contraction. The number of fibers activated will also increase over time.

What Are the Benefits of Resistance Training?

1. Increases Bone Mineral Density: Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, bone mineral density decreases as the remodeling becomes less active. This is especially a problem in post-menopausal women. Bone mineral density remodeling is supported by hormones in our body. When the hormones decrease in the years leading up to menopause and then dramatically after menopause, bone mineral density decreases leading to osteoporosis. To address this problem, physical activity, specifically resistance training exercises in which the spine is under a load, as in a dumbbell squat for example, can prevent the loss of bone mineral density and also slowly build it up again.
2. Increases Strength and Functionality: As your strength and functionality improve through weight training, you will be able to enjoy a more active lifestyle. Activities of daily living, like picking up your child, or carrying the groceries up the stairs will become easier.
3. Reduces Body Fat: Resistance training can help reduce body fat in several ways. Not only are calories burned during exercise, but your metabolism continues to burn more calories for up to 24 hours following your workout. As overall muscle mass increases, your body will burn more calories, even when at rest. When resistance training is combined with cardiovascular training the effects on body fat reduction are maximized.
4. Improves State of the Elderly: For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by age, allowing for a more independent lifestyle, without needing to rely on other people for doing simple tasks. It can also decrease the risk of injuries, by improving strength, functionality, and balance.
5. Improves Heart Condition: Regular resistance training can result in a lowered resting heart rate, lowered blood pressure, and lowered cholesterol, significantly reducing the risk of heart disease.

This by no means exhausts the list of benefits resistance training can provide. As mentioned above, many of these benefits are exclusive to resistance training and there’s just no replacement for them!

Where Do I Start?

Before doing any resistance training, it is recommended you consult with your physician, especially if you have any medical conditions or are overweight. This kind of training is not something that should be explored on your own. It does require some fundamental knowledge to provide you with the benefits you are seeking and prevent injury. A knowledgeable Personal Trainer can design a workout for your specific needs and goals, and instruct you in proper form and execution of each exercise in your workout. Seeking the help of a Personal Trainer for six months to a year should give you all the fundamental knowledge you need to live a healthier and more active lifestyle.

Check this blog often as I will dispel some of the common myths associated with resistance training in a future article. I will also add additional resources and services to help you on your path to a healthier and more beautiful you in the coming months.

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