Benefits of Resistance Training: Part 2

Margarita Gurevich & Carrick Dalton

In our previous article we started examining some of the benefits of resistance training, finishing off with how it can help to reduce the abdominal fat and make our body look better. In this article we will look at some other important benefits.

Risk of falls is something that a lot of people might not think about every day but for elderly people this becomes one of the biggest risks of injury as we get older. Most people associate balance with their concern in regard to having a fall, however, strength plays a huge role in our ability to reduce the chance of that happening. If we have greater strength in our muscles throughout our body, especially our core muscles, then we are able to support our body, particularly during dynamic (moving) positions. As we age we start to become more aware of our body’s limitations and potential frailness, let's call it risk of injury. By improving our strength we are able to decrease the likelihood of injuries occurring whether it be tripping, participating in vigorous activities, or randomly in our day to day lives. You might be wondering why this is the case but the answer is actually quite simple because resistance training not only improves our muscle strength but also can help increase the mobility and the range of motion of our spine and joints. Muscular imbalances are common in most of us, even if we are unaware of it, but when you think about it we generally have a dominant side (ie: leg or arm) and because of this it is important to maintain consistency and equilibrium between both sides of our body. Not only that, but our joints are more supported when surrounded by stronger muscular tissue which can help prevent injuries even in something as common as rolling our ankle.

Our heart is the hardest working muscle in the body. Did you know that on average it contracts and relaxes around 100000 times a day? When you think about that it seems like a pretty important muscle to me. Resistance training also helps to improve our cardiovascular function and this is essential to keep our vitals such as blood pressure, peripheral circulation, cholesterol level and many other parameters. Type 2 diabetes is one of the most prevalent conditions in today's society, however, this can be preventable through a healthy lifestyle such as exercise regimes where strength training is involved. It does this through improving our insulin sensitivity and correspondingly reducing blood sugar levels which decreases the likelihood of becoming diabetic and helping those who are diabetic with stabilizing blood glucose levels.

These are just some of the physical benefits that resistance training can have on your body but let’s delve into how it can also benefit the mind? I’m sure we’re all aware that sometimes we are all prone to having off days and feeling down in the dumps but exercise (yes that includes resistance training) can help boost our self esteem and mood. These are critical aspects that we need to help us function and get through the days, particularly the hard ones. Not only that but our improved sense of body image and social anxiety and the many other cognitive (psychological) hindrances it can help us overcome. Resistance training also helps slow cognitive decline and the potential for brain health deterioration which becomes especially important as we become older.

Apart from these there are many other health benefits associated with incorporating resistance training into your exercise regimes which could really help improve our quality of life not only now, but in the future. Even if you are not a fan of ‘lifting weights’ incorporating it into your current exercise regimes will only result in further benefits and positive outcomes.