9 Benefits Of Resistance Training
Resistance training is life changing. And I’m not being dramatic.
While a big motivator to take up resistance training is for aesthetic purposes – gain muscle and lose fat – the benefits are more than skin deep.
These 9 Benefits are just the tip of the iceberg when it comes to the positive transformations that resistance training can bring to your life!
These benefits are the reason why so much of the equipment we sell at Synergee is resistance training gear! This type of fitness equipment is key for leading a happier, healthier life.
Before we get into it… let’s make sure we’re all on the same page!
What is resistance training?
Resistance training is an umbrella term for exercises that cause your muscles to contract against an external resistance. It tends to result in increases in strength, power, and endurance.
The type of equipment you can use to perform this style of training is extensive: dumbbells, bands, body weight, kettlebells, and more!
When you challenge your muscles to overcome a resistance force repeatedly, they become stronger.
Of course, even good things need to be in moderation! Perform 8-10 exercises targeting large muscle groups any where from 2 days a week to 6 days a week, depending on your fitness level. Be sure to rest when needed!
NOW... THE BENEFITS!
Benefit #1: Versatitle
The versatility of resistance training allows you to workout anywhere, anytime, and according to your needs and goals!
No equipment? There are body weight workouts. Constantly on the go? Mini bands and our Resistance bow travels well! Looking for something heavier? Dumbbells and kettlebells and barbells OH MY!
The benefit of versatility is that you can constantly vary your workouts; that the option to do SOMETHING (rather than nothing) is always available; and you can always adapt your workout to suit your time, energy, or interests.
Benefit #2: Muscle Mass Maintenance
As you age, growth hormones decrease in the body. Muscles are the basis for your metabolism; so if your muscle composition decreases, so will your metabolism! With less growth hormones, your body is prone to losing muscle tissue – as much as 8-10% every decade after you turn 30.
Regular resistance training can reduce your muscle loss – as little as 2 sessions per week can reduce your loss to ONLY 1-2% every decade!
Benefit #3: Increased Strength
As mentioned, the whole point of resistance training is to allow your body to overcome resistant forces, thereby building strength. The stronger you become, the less energy everyday tasks will zap from you!
For example, training with 45 lb weights during a resistance training session will absolutely help when the occasion comes to lift your 45 lb child when they get tired of walking. Good looks AND increased function are both coming your way!
Benefit #4: Improved Bone Health
Strength training is proven to increase bone density and strengthen tendons and ligaments. Every rep you perform that causes a muscle to contracts, the bones it's attached to gets pulled, and this stimulates the cells within the bone to produce structural proteins for increased strength.
Bone health becomes very important later in life; a lack of bone health is why you see elderly individuals become so incapacitated after encountering something as seemingly harmless as a fall.
Developing strong bones reduces the risk of developing osteoporosis and decreases the risk of bone fractures, which is especially important if you want the later years in your life to be happy and healthy!
Benefit #5: Muscle Burns More Calories than Fat
Metabolism is especially important when it comes to managing your weight. By strengthening and building muscle, your body begins to replace fat with muscle, and that makes you more efficient at burning calories!
Muscle burns three times the number of calories than fat burns. Working out burns calories and building muscle during those workouts helps maintain your gains even after you throw in the towel!
(This is called the basal metabolic rate, which refers to the number of calories the body burns per day to sustain physiologic functions.)
Benefit #6: Decreased Risk of Injury
Improving muscle strength can allow your body to be more resistant to injuries, as well as general aches and pains.
Most strength training directly or indirectly strengthens your abdominal muscles, which wrap around your torso like a corset and increases your stability.
Strength training can also correct imbalances between flexors and extensors. Left unfixed, these imbalances can cause pain, impact mobility, and cause instability. And that's no fun.
Benefit #7: Healthy heart
Abdominal fat sits in and around the vital organs, including the heart. As we already discussed, resistance training can reduce fat.
Reducing excess abdominal fat through strength training can improve heart health by reducing the risk of heart disease. As well, strength training can improve blood pressure, triglyceride levels, and HDL.
Benefit #8: Mental health
When you exercise, you enjoy the release of endorphins!
Specific to resistance training, though, you can build your mental resiliency and confidence! Strength training provides you with an opportunity to overcome obstacles in a controlled, predictable environment, which a very positive stimulus for your brain.
Benefit #9: Elevated body image
Research shows that strength training can improve your body image and perceived physical appearance, regardless of whether muscle gain or fat loss occurs!
So no matter the aesthetic results you achieve, you will almost guaranteed to see your body in a more positive light than before you started!
What are you still doing here? Go lift something!