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Benefits of Resistance Training: Part 1

Margarita Gurevich & Carrick Dalton

People often perceive resistance (or strength/weights) training as building muscle without truly understanding the plethora of other health benefits associated with this methodology of exercise. Resistance training is not just for people to become ‘muscly’ but can be utilised by people with many conditions and of all ages to improve their quality of life and make noticeable improvements in both their physical and mental health.

Sometimes when we think of resistance training, we think of lifting weights, however, resistance training is a broad term used for a number of different training methodologies such as free weights (e.g. dumbbells), resistance bands, and even bodyweight training which is essentially the resistance to gravity.

Improved strength is one of the first things that comes to mind when we think of resistance training, and rightly so, for this is such an important component of day to day life and not just for athletes. Increased strength allows us to complete activities of daily living so much easier, whether that be having to lift up your kids or carrying your groceries to the car.

Resistance training has been proven to improve bone density/strength due to the weight bearing stresses that it places through these body structures. It should also be noted that resistance training has a positive impact on your metabolism as muscle cells have a superior metabolic rate compared to fat cells.

One of the most conscious areas that people are concerned about gaining weight is their stomach, which is technically called ‘visceral’ fat. This abdominal fat is actually associated with higher rates of diseases which includes type 2 diabetes, heart disease, osteoporosis and certain types of cancers. Evidence has shown that incorporating resistance training into your exercise regime reduces not only the total fat, but in particular this abdominal fat that all of us like to lose by the time summer comes around to get those beach bodies ready.

In summary, the benefits of resistance training include:

• Improved strength
• Improved ability to carry out our usual activities of daily living (housework, shopping, lifting kids etc)
• Improved bone density
• Reduced risk of developing osteoporosis or reduced osteoporosis progression if you already have it
• Reduced abdominal fat and improved body shape
• Improved sports performance with reduced risk of injuries.

In the following article, Benefits of Resistance Training: Part 2, further benefits of resistance training will be discussed, including improved cardiovascular health, prevention and management of type 2 diabetes, reduced risk of falls and others. Bear in mind, though, that the type of resistance training you do, needs to be specific to you – your physical health, your health and fitness goals and your sports background. As with any new physical activity it’s important to consult your physiotherapist prior to starting, to make sure that you will be exercising safely and effectively.

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