Recently, the world has become obsessed with all forms of resistance training. Resistance training is defined as any activity that requires muscular actions of the body to overcome or attempt to overcome an opposing force. There are many types of resistance training, from weightlifting to plyometrics, however, the main goal of resistance training is to develop the neuromuscular (muscle and nerve) system.

There are many different aspects of resistance training and each individual will have different goals, which require different styles of resistance training to achieve. For example, someone who is looking at reducing their body fat percentage and having more visible muscles (also known as toning, however this terminology is incorrect – i will address this in another post), will need to incorporate a lot of high intensity exercises, so will choose to do high repetitions of weights and more body weight resistance style exercises (however, they may mix in some heavy weights to help build muscle to begin with).

It’s crazy to think how many benefits resistance training provides, some include:

• Increased metabolism – as muscle is very metabolic and hence having a higher muscle mass will result in a higher BMR (basal metabolic rate)
• Increased energy levels – as the individual will have a higher BMR
• More fat is burned as the metabolic rate is higher
• Increased strength – muscle fibres are challenged and they respond to the increased stress by increasing their ability to produce muscular contraction in a number of ways
• Increased muscle mass – as the muscle increases strength, the fibres increase in size (hypertrophy)
• Better muscular endurance  – the muscle adapts to the training by increasing CP stores and improving its tolerance to lactic acid
• Decreased chance of joint injury – as the muscles, tendons and ligaments surrounding the joint are stronger and hence provide more support for movement
• increased bone mineral density – this is because when the bones are placed under stress, the bone matrix is forced to grow stronger to support the stress, hence the bones become stronger and more dense. This also means there is a decreased risk of osteoporosis
• Greater connective tissue strength – stress is applied to the tissues which leads to them becoming stronger to support the stress
• Improved strength through the full ROM (range of movement) – as muscles are trained at their full extension and flexion, which are the weakest spots, hence the whole muscle becomes stronger
• Better posture – as all the muscles are strengthened and hence are better able to support the spinal column and provide balance
• Decreased risk of developing Cardiovascular Diseases – as the exercise strengthens the heart, helps to reduce blood glucose levels and to burn fat (especially adipose tissue around the organs)
• Prevents back pain – as the postural muscles are stronger, reducing the stress on the spinal column
• Increases release of endorphins – all exercise releases endorphins which help to boost your mood
• Aids with sleep at night

As you can see, the list is never ending. However, I don’t recommend that everyone just goes and picks up weights and starts sculling protein. Each person needs to find the kind of resistance training that suits them, whether it is using a band while doing some yoga moves or pumping out heavy weights at the gym. Everyone is different and they have different goals, so to help you to get the best out of your precious time exercising you should sit down with a trusted personal trainer (or you can email me) and set out your goals and they will help you to design a fun and motivating program based around what you want to achieve.

Hope you guys can achieve your fitness goals!

Love Caite xx

Resources:

Better Health Channel: https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits?viewAsPdf=true

FIA Fitnation Exercise Instruction and Programming Module (SISFFIT003)