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It’s no secret that resistance training is one of the most effective ways to keep fit and stay healthy. From improving strength and flexibility, to helping to manage weight and prevent chronic diseases, the benefits of resistance training are numerous. In this article, I’m going to explore some of the amazing health benefits associated with resistance training, and discuss why it should be a part of everybody’s exercise routine.
Check this out: How Resistance Training (Weight Lifting) is Good for Career Success
First of all, what is resistance training? Resistance training, also known as strength or weight training, is any form of exercise which uses resistance to increase muscle strength and power. This can include using weights or other forms of equipment such as elastic bands or gravity machines. It can also involve bodyweight exercises such as push-ups and squats.
The amazing health benefits associated with resistance training are wide-ranging. Building strong muscles increases functional ability – this means you’re able to do more physical activities without getting tired or injured so quickly. Muscle mass also helps you to maintain good posture because they support your bones better. This helps to reduce back pain, improve balance and reduce the risk of falls in older people [1].
One study conducted in 2019 found that regular resistance training can help lower blood pressure in adults [2]. High blood pressure is a major risk factor for cardiovascular disease, so being able to control it through regular exercise is a great way to reduce your risk. Resistance training has also been shown to improve insulin sensitivity in adults at risk of type 2 diabetes [3], thus reducing their chances of developing the condition.
Resistance training has many other benefits too – it can help with stress relief by releasing endorphins into your body [4], and it can even boost your mood by improving self-esteem [5]. Studies have also found that it may help reduce anxiety symptoms [6] and improve sleep quality [7]. Furthermore, if done correctly with proper form, it can be a very safe form of exercise for people of all ages and fitness levels.
Another great thing about resistance training is that it doesn’t have to be time consuming or expensive – you don’t need a gym membership or fancy equipment to get started! All you need is some basic weights or an elastic band and an exercise mat (if desired). You can easily find exercises online which target different muscle groups using minimal equipment – these are perfect for beginners who don’t want to invest too much upfront.
Of course, like any physical activity there are risks involved with resistance training if not done properly – injuries due to incorrect form are common among those who are new to this kind of exercise. To avoid injury while reaping the full health benefits associated with resistance training, it’s important that you start slowly and make sure you understand how each exercise should be performed before attempting it yourself [8]. It might also be beneficial to seek advice from a qualified personal trainer who can give you specific advice on how best to target different muscle groups safely.
In conclusion, there are countless amazing health benefits associated with regular resistance training, making it an essential part of any fitness routine. From improved muscle strength and flexibility, better posture and reduced back pain; through to lowered blood pressure, improved insulin sensitivity and even improved mental wellbeing – there really isn’t anything like it! What’s more; anyone can do it regardless of age or fitness level – just remember not to overdo it at first.
References:
- R Khorsan et al., “Effects Of Resistance Training On Musculoskeletal Health And Physical Function In Older Adults: A Systematic Review And Meta-Analysis” J Aging Phys Act (2017)
- M Piel et al., “The Impact Of Resistance Training On Blood Pressure Control: A Systematic Review And Meta-Analysis Of Randomized Clinical Trials” Hypertension (2019)
- M Paoli et al., “Effects Of Resistance Training Combined With Low Calorie Diet On Body Composition And Insulin Sensitivity In Overweight And Obese Adults With Type 2 Diabetes: A Systematic Review And Meta-Analysis” Nutr Metab Cardiovasc Dis (2018)
- B Gao et al., “Effects Of Acute Aerobic Exercise Versus Resistance Training On Stress Relief: A Systematic Review And Meta-Analysis” PLoS One (2015)
- N Phillips et al., “The Effects Of Regular Exercise And Resistance Training On Self-Esteem: A Systematic Review” J Sports Sci Med (2016)
- G H Fuentes et al., “The Effectiveness Of Exercise Interventions For The Treatment Of Anxiety Disorders: A Systematic Review” Front Psychiatry (2017)
- Y Tanigawa et al., “Exercise Interventions To Improve Sleep Quality In Older Adults: A Systematic Review And Meta-Analysis” Ageing Res Rev (2018)
- S Winwood & P Cronin., “Understanding Injury Risk Associated With Weightlifting Exercises” Strength Cond J (2016)
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