Health benefits of resistance training

Health benefits of resistance training

Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles.

Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.

A well-rounded fitness program includes strength training to improve bone, joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. The Australian physical activity and sedentary behaviour guidelines recommend that adults do muscle strengthening activities on at least two days each week.

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You should vary your progressive resistance training program every six to eight weeks to maintain improvement. Variables that can impact on your results include:

• sets
• repetitions
• exercises undertaken
• intensity (weights used)
• frequency of sessions
• rest between sets.

If you vary your resistance training program through the number of repetitions and sets performed, exercises undertaken and weights used, you will maintain any strength gains you make.

Health benefits of resistance training

Physical and mental health benefits that can be achieved through resistance training include:

• improved muscle strength and tone – to protect your joints from injury
• maintaining flexibility and balance, which can help you remain independent as you age
• weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest
• may help reduce or prevent cognitive decline in older people
• greater stamina – as you grow stronger, you won’t get tired as easily
• prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity
• pain management
• improved mobility and balance
• improved posture
• decreased risk of injury
• increased bone density and strength and reduced risk of osteoporosis
• improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood
• a better night’s sleep and avoidance of insomnia
• increased self-esteem
• enhanced performance of everyday tasks.