Resistance training is classed as any form of training against a resistance, most commonly thought of as free weight training with dumbbells and barbells but also body weight training, resistance band workouts and resistance machine exercises. Forms of resistance training are used by physiotherapists, personal trainers, sports coaches and class based instructors, and can start from very basic movements with machines or rubber tubing, to more complicated movements such as the Olympic lifts. There are many benefits of resistance training for the whole population, moving past the simple ‘building muscle’ benefit!

Builds strong bones
Training against resistance at any age helps to build our bone density, helping them remain strong and prevent break down. This also helps protect against injuries such as fractures, and prevents the onset of osteoporosis and certain types of arthritis that attacks weak bones, especially around joints. Structured resistance training improves posture, helping hold bones in a secure position for optimal movement and stability.

Aids body composition
Resistance training, especially heavier load resistance training, can help with weight loss goals. Increasing the amount of type II muscle fibers has been shown to increase metabolic rate, improving the ability to burn fat – especially in the 36 hours after resistance training. This does not mean you will get ‘bulky’! Training against resistance helps develop a lean physique and improves health.

Strengthens joints
This form of exercise also helps in strength-ening muscles, tendons, ligaments and cartilage. In turn this helps protect the body’s joints from injury. Having strong tendons and ligaments helps prevent any misalignment of joints causing poor movement or even dislocation. Resistance training improves balance and stability, leading to less falls in the elderly population and a decrease in sprains with the joints’ ligaments. This training is also generally less impact based, which helps prevent the joints’ wear and tear.

Decreases blood pressure
Blood pressure is an epidemic at the moment. Structured resistance training has been shown to reduce high blood pressure, decreasing the systolic reading enough to decrease the risk of heart disease and strokes. Resistance training also improves heart function, helping increase its strength and leading to better arterial blood flow and improved pulse rate.

Improves endurance
Contrary to popular belief, resistance training can help increase aerobic endurance. It also helps build muscle function and strength, improving the contractile abilities of the muscle, helping each contraction go further as well as preventing early fatigue and lactic acid build up in muscles.

How to begin resistance training
If new to resistance training, a qualified personal trainer or coach is always necessary to learn the basics and avoid any injuries due to poor technique. If you suffer with any chronic conditions such as high blood pressure or arthritis you should consult your doctor first. Resistance training programs should begin with the basics and build up from there. Postural and muscular assessments should be performed before beginning a program to be sure of correct joint and muscle alignment.