Do you want to build muscle, gain strength, have more muscle definition, and lose body fat?
Resistance training will help you accomplish all of these goals!
Resistance strength training is a type of exercise that uses your own body weight, free weights, or machines to build muscle and gain strength. It’s an easy way for anyone at any fitness level to improve their health and overall wellness.
Resistance training is undoubtedly good for your muscles, but what are the other benefits?
Benefits of Resistance Training
Here are just five key benefits of resistance training that will convince you to start today!
1) Burns more body fat
Regular resistance training builds muscle which increases your metabolism. Due to muscle tissue being more metabolically active than fatty tissue you burn more calories at rest. Unlike cardiovascular exercise a resistance training workout continues to burn calories for up to 72 hours post-workout.
2) Improves metabolic function
Resistance training increases muscle mass, which in turn makes your cells more sensitive to insulin. This means that you will be able to process sugars more efficiently and reduce the amount of sugar stored as excess body fat. Which in turn reduces your risk of developing Type 2 diabetes.
3) Boosts cardiovascular health
By strengthening the heart and blood vessels, resistance strength training can lower blood pressure, lower total and bad (LDL) cholesterol, and improve blood circulation.
4) Improves bone density
Resistance training is excellent for developing bone density. It sends a message to bone-building cells to take action and rebuild bones stronger.
5) Reduces risk of injury
Resistance training strengthens the muscles that surround (and support) your ligaments and tendons. This helps stabilise joints which reduce the risk of injury in other activities, especially weight-bearing activities like running, dancing, or playing sports.
Understanding the Different Types of Resistance Training
Body weight training uses your own body for resistance, typically by doing exercises that require you to push or pull against your own mass for support. A popular example of body weight resistance training is push-ups (or our favourite variation, the hand release push up).
Machines lock the body into a set movement pattern and often include built-in weight stacks to adjust resistance.
Resistance bands and loops
When stretched, rubber bands provide resistance for the body to work against.
These are ropes or straps, attached to a sturdy point, which are used to perform various exercises using body weight and gravity.
How to start resistance training
1) Choose two or three different types of resistance training (body weight, machines or free weights) and commit to doing them for at least two months.
2) Start with light resistance and gradually increase the weight, repetitions, or resistance.
3) Exercise three times a week on non-consecutive days.
4) Start with four to six exercises that work the major muscle groups of your body. Try pairing upper and lower-body or lower-body and core exercises.
5) Exercises should be done at a steady pace with good technique, paying attention to contracting the muscle in the area you are working on.
If, however, you are feeling overwhelmed, definitely consider personal training. A personal trainer will ensure you have good technique, optimal program design, support, and accountability to achieve your resistance training goals.
Alternatively, check out our Advanced resistance training CPD course and upskill.
The bottom line is that resistance training has enormous benefits for your health and with these easy-to-follow tips you’ll be on your way to getting fit in no time!
Resistance training is an excellent form of exercise that can help you achieve your fitness goals.
Whether you’re looking to lose body fat, increase muscle mass, gain strength, or just maintain a healthy lifestyle, resistance training should be part of your fitness routine.
If you are looking for a new effective workout routine that will help you achieve all these benefits then resistance training is definitely worth trying out!