It’s not always easy to start a new workout routine. In fact, it can be downright difficult and intimidating. Especially, when you don’t see immediate results. But that’s where resistance training comes in. It may not be flashy or sexy, but it works extremely well. It can help you burn fat, build lean muscle, and make you stronger, all without spending hours exercising.
You’re probably thinking, “I don’t have time to work out. I barely have enough time in the day as it is!”
If you’re like the rest of us juggling busy schedules but can curve out 15 to 30 minutes three to four days a week, then resistance training would be perfect.
The effectiveness of resistance training is what makes it so attractive to workout enthusiasts.
If you’ve been considering strength training whether in the form of elastic bands, free weights, machines, or using your own body weight as resistance, I highly recommend including it in your workout regimen.
There’s a reason why athletes devote hours each day to strength training; it helps them become faster, stronger, leaner, and more agile.
You may be saying to yourself, “That’s great for elite athletes, but what about the rest of us?”
Well, to put it simply, if resistance training is good enough for high-level athletes, it’s good enough to transform your body into a lean machine.
Before I dive into some of the benefits of resistance training, let’s briefly discuss what it is…
What Is Resistance Training?
In general, the goal of resistance training is to increase muscular strength, anaerobic endurance, and size through the use of applying external resistance to get a muscle or muscle group to contract.
Resistance training involves activities that use weights, machines, elastic bands, and your body weight to train the muscles properly.
It’s also known as strength and weight training.
This kind of training is usually associated with athletes such as bodybuilders, powerlifters, weightlifters, and sports teams who have to build up their physiques in terms of larger muscles and strength.
The terms strength and weight training are typically used interchangeably.
However, in reality, they are different in subtle ways.
Defined by International Sports Sciences Association (ISSA):
Strength Training - Using resistance weight training to build maximum muscle force
Weight Training - Exercise that utilizes progressive resistance movements to build strength
Bodybuilding – The application of training sciences – particularly nutrition and weight training to enhance musculature and physical appearance.
For example; most people think that doing any kind of resistance training will make their muscles grow bigger.
In most cases, it will not grow much bigger if you’re training specifically to get stronger to participate in events such as powerlifting and weightlifting.
Strength training is all about making the muscles stronger and bodybuilding is used to make them bigger.
Several years ago, I periodically trained with a 160lb powerlifter who was stronger than an ox. In competitions, this gentleman was able to squat in the neighborhood of 500 plus pounds at that small body weight.
So, don’t confuse bodybuilding with strength training, because they’re two separate things with two different purposes.
Of course, you can grow bigger muscles doing strength training, but if you look at how much bigger and more defined bodybuilders are in comparison to powerlifters, you’ll really get the point.
So in a nutshell, if you want to build bigger muscles implement a bodybuilding routine, and if you’d like to get stronger without putting on a lot of extra size, go for strength training.
How Does Resistance Training Work?
A resistance training program typically includes a variety of exercise equipment including machines, free weights, resistance bands, and even your own body weight.
When the exercise is performed, the muscles of the body contract against the weight. The cells of the body will then adapt to the resistance.
With proper recovery achieved through nutrition and rest, your muscles will get bigger, which is scientifically known as hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction process.
Before doing any resistance training, it will be best to consult first with your physician.
This goes especially for people who have medical conditions, are de-conditioned, or are overweight.
Resistance training should be carefully implemented, because as beneficial as it is to your overall health, can be dangerous if not approached methodically.
In fact, the benefits of doing resistance training are so positive, all the effort you put into applying it to your physique is more than worth it.
Resistance training can also be done without resorting to the use of equipment.
Doing the classic tried-and-true push-up is one good example.
You can perform it practically anywhere that has enough space for you to move up and down.
Those types of movements pit your own body weight against your muscles.
One of the drawbacks of using bodyweight exercises is the challenge of increasing the resistance to keep your muscles growing.
Otherwise, your muscles will hit a plateau and progress will become non-existent.
Not to worry, there are ways to increase the resistance of bodyweight exercises such as adding resistance bands.
It’s a lot easier to increase the resistance with machines and free weights.
Up to this point, I’ve mentioned some of the general benefits of resistance training.
Now let’s discuss a few of the specific benefits…
What Are the Benefits of Resistance Training?
1)) Increases Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up.
The peak of remodeling takes place during puberty.
However, as a person ages, there may be problems with bone mineral density as the remodeling may not be as active anymore.
This is especially a problem for post-menopausal women.
Bone mineral density is usually supported by hormones. To address the problem of not having the hormones to maintain bone mineral density, physical activity is the next best option.
Resistance training is one physical activity that can help address this.
2)) Increases Strength
It’s no secret that resistance training when done properly can make your muscles and bones stronger.
Your body will try its best to adapt to the stresses you place on it.
If you lift heavier weights, your muscles will grow larger to accommodate the new level of stress you place on them.
Strength training is an excellent way to maintain your bone density.
Remember the old saying, “Use It or Lose It?”
3)) Increases the Range of Activities
A strong body opens you up to an entire world of possibilities that you may not have access to if plagued by health issues caused by being out of shape.
Being healthy and strong allows you to participate in your favorite hobbies and do fun activities with loved ones.
In essence, you are less likely to be lazy and can live a more active lifestyle, because you’ll be bursting from the seams with energy.
Consistent resistance training allows you to be the best version of yourself!
4)) Reduces Body Fat
You may or may not know that resistance training is more effective at burning body fat than cardio alone.
It’s a misconception that doing endless hours of cardio is better for getting rid of fat cells.
When you combine resistance training with a proper diet and cardio, the results can be phenomenal.
This synergistic approach is far superior for melting off those extra pounds than strictly doing one or the other because all three components have their place in your exercise regimen.
5)) Improves Elderly Health
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought on by the aging process.
They can potentially remain more independent, without needing to rely on other people for doing simple things, which can be frustrating for them.
Especially, when they’re used to doing things for themselves.
Staying in shape becomes even more important as you age because you tend to lose bone density, muscle tone, and strength.
Resistance training can help combat those losses.
Staying strong through their golden years decreases the risk of injuries in the elderly.
The good news is that the younger you begin training, the more likely you’ll be able to fight off the aging process.
6)) Improves Heart Health
Regular resistance training has been known to lower the heart rate and blood pressure to normal levels.
Resistance training develops capillaries that allow more blood to flow and nourish different parts of your body.
It can also strengthen the walls of your veins and increase their size, which helps reduce blood pressure.
This is why cardiologist recommends their patients exercise.
The risk of heart disease may be reduced.
Let’s close out…
Conclusion
The benefits of resistance training are many, because it’s a great way to improve your overall fitness levels and get stronger.
The most important one is that it can help you lose weight and keep it off.
It also builds lean muscle mass which increases your metabolism so you can burn calories even when resting or sleeping.
Weight-bearing exercises like squats stimulate bone growth and help to maintain a solid skeleton system, which is especially beneficial for seniors by reducing the risk of falls.
If you’re not currently doing resistance training, I highly encourage you to incorporate it into your exercise regimen.
You may be surprised at how much difference it makes in your overall health and well-being.
If you start soon, just imagine how much body fat you could lose, how much more muscle tone you could develop, how much more energy you’d have, and the list goes on.
Implement resistance training ASAP!
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