8 Benefits of Resistance Training

Resistance training, also known as strength training or weightlifting, is a type of exercise that involves using resistance to strengthen and tone the muscles. This can be done using free weights, machines, or body weight exercises such as push-ups and squats. Incorporating resistance training into your fitness routine has numerous benefits, including improved muscle strength and endurance, increased bone density, and weight loss. In this article, we will explore the numerous benefits of resistance training in detail.

1. Muscle strength & endurance

One of the primary benefits of resistance training is improved muscle strength and endurance. When you lift weights or perform other types of resistance exercises, you cause microscopic damage to the muscle fibres. As the muscles repair themselves, they become stronger and more resistant to future damage. This process is known as muscle hypertrophy. In addition to increasing muscle strength, resistance training can also improve muscle endurance, which is the ability of the muscles to sustain repeated contractions over time. Some examples include bench press, bicep curls, and leg press.

2. Increased bone density

Another benefit of resistance training is increased bone density. When you lift weights, the bones in your body must adapt to the increased load by becoming stronger and denser. This can help to reduce the risk of osteoporosis, a condition that causes the bones to become weak and fragile. Strong bones are important for overall health, as they provide support for the body and help to protect the internal organs. Weight-bearing cardiovascular exercises such as walking and running can also help to improve bone density.

3. Weight loss

In addition to improving muscle strength and bone density, resistance training can also be an effective tool for weight loss and weight management. When you lift weights, your body burns calories, both during the workout and in the hours after the workout. This can help you to shed excess pounds and maintain a healthy weight. It is important to also focus on a healthy diet in order to see optimal weight loss results. Combining weight training with a diet rich in whole, unprocessed foods such as fruits, vegetables, and lean protein sources can help to maximise weight loss and improve overall health.

4. Mental health

Resistance training can also have a positive impact on mental health. Exercise in general has been shown to reduce stress and improve mood. This is thought to be due, in part, to the release of endorphins, which are chemicals produced by the brain that act as natural painkillers and mood elevators. In addition to the mood-boosting effects of endorphins, resistance training can also improve self-esteem and body image, which can further contribute to improved mental health.

5. Improved sleep quality

Resistance training can also help to improve sleep quality. Exercise in general has been shown to promote better sleep. This may be due to the fact that exercise can help to reduce stress and tire the body out, making it easier to fall asleep and stay asleep. Getting enough sleep is important for overall health, as it allows the body to repair and regenerate. Poor sleep can lead to a range of health problems, including weight gain, fatigue, and impaired immune function. By incorporating resistance training into your fitness routine, you may be able to improve your sleep quality and overall health.

6. Boost metabolism

In addition to its many other benefits, resistance training can also help to boost metabolism. Metabolism is the process by which the body converts food into energy. A faster metabolism can help you to burn more calories and lose weight more easily. Resistance training can increase metabolism in two ways: by building muscle mass and by increasing the number of calories burned during the workout. The more muscle mass you have, the more calories your body will burn at rest. In addition, resistance training tends to be more intense than other types of exercise, which means you will burn more calories during the workout. By incorporating it into your fitness routine, you can increase your metabolism and improve your weight loss efforts.

7. Improve cardiovascular health

Resistance training is not only beneficial for improving muscle strength and endurance, but it can also improve cardiovascular health. Cardiovascular exercise, such as running or cycling, is important for maintaining a healthy heart and lungs. However, resistance training can also have cardiovascular benefits, as it can increase heart rate and improve blood flow. In addition, it can lower blood pressure and reduce the risk of heart disease. To maximise the cardiovascular benefits, it is important to combine it with cardiovascular exercise, such as running or cycling. By incorporating both types of exercise into your fitness routine, you can improve your cardiovascular health and overall well-being.

8. Improve flexibility & mobility

In addition to its many other benefits, resistance training can also help to improve flexibility and mobility. Flexibility refers to the ability to move freely and easily, while mobility is the range of motion in a joint. Both are important for overall health and well-being, as they can help to reduce the risk of injury and improve posture. Resistance training can help to improve flexibility and mobility in several ways. First, it can increase the range of motion in the joints. Second, it can strengthen the muscles that support the joints, which can help to improve stability and mobility. By incorporating resistance training into your fitness routine, you can improve your flexibility, mobility, and overall health.

As with all exercise it is important to use correct form and technique, you can use our exercise library which has videos of tons of exercises for you to choose from. To monitor your progress it is important to keep track of your workouts and the weights you’re using each week, a great tool for this is MyPTHub.

In conclusion, resistance training is an important type of exercise that offers numerous benefits for overall health and well-being. By incorporating resistance training into your fitness routine, you can improve muscle strength and endurance, increase bone density, and support weight loss and management efforts. In addition, resistance training can reduce stress, improve mood, and improve sleep quality. It can also boost metabolism and improve cardiovascular health, as well as increase flexibility and mobility. With all of these benefits, it is clear that resistance training is an important part of any well-rounded fitness routine. If you are new to resistance training, it is important to start slowly and gradually increase the intensity as you become more comfortable with the exercises. With time and practice, you can incorporate resistance training into your fitness routine and enjoy all of its numerous benefits.