Blog post by Haresh R (B.SC Physiotherapy)
The Incredible Benefits of Resistance Training for Your Health
In the world of fitness, resistance training often takes a backseat to cardio, but the truth is that strength training offers a multitude of health benefits that go far beyond building muscle. Whether you want to improve your physical health, manage chronic conditions, or even boost your mental well-being, resistance training can be a game changer. Let’s explore the powerful benefits of adding strength training to your routine.
1. Boosts Muscle Mass and Prevents Age-Related Decline
As we age, we naturally lose muscle mass—a condition known as sarcopenia. This muscle loss begins as early as age 30 and can accelerate as we grow older, leading to decreased strength, mobility, and independence. Resistance training is one of the most effective ways to counteract this decline. Research shows that just 10 weeks of strength training can increase muscle mass by 1.4 kg and reduce fat weight by 1.8 kg.
2. Improves Metabolic Rate
One of the biggest benefits of resistance training is its ability to increase your resting metabolic rate (RMR). As you build more muscle, your body requires more energy to maintain that muscle, even while at rest. Studies show that resistance training can boost RMR by 7%, helping you burn more calories throughout the day—even while you’re sitting or sleeping. This makes strength training a key tool for long-term weight management.
3. Enhances Bone Density
Strong muscles lead to strong bones. Resistance training places stress on your bones, which in turn stimulates bone growth and helps prevent osteoporosis. Studies indicate that resistance training can increase bone mineral density (BMD) by 1% to 3%, significantly reducing the risk of fractures and bone loss, particularly in older adults.
4. Supports Cardiovascular Health
You might think cardio is the best way to take care of your heart, but resistance training has significant cardiovascular benefits too. Regular strength training can lower blood pressure, improve cholesterol levels (by reducing LDL and increasing HDL), and improve overall heart health. When combined with aerobic exercise, these benefits are even greater.
5. Helps Manage and Prevent Type 2 Diabetes
Resistance training is particularly effective for people at risk of or currently managing type 2 diabetes. By increasing insulin sensitivity and reducing blood glucose levels, it helps the body use sugar more efficiently. Studies have shown that strength training can reduce HbA1c levels, a marker of blood sugar control, making it a crucial part of diabetes management.
6. Reduces Chronic Pain
For individuals dealing with conditions like arthritis, fibromyalgia, or chronic low back pain, resistance training can provide much-needed relief. By strengthening the muscles around problem areas, it reduces stress on joints and alleviates pain. In fact, resistance training is often recommended as a therapeutic intervention for chronic pain.
7. Improves Functional Strength and Independence
As we age, maintaining the strength to perform everyday tasks—like carrying groceries or getting up from a chair—becomes crucial for independent living. Resistance training enhances functional strength, making daily activities easier and improving overall quality of life. It has even been shown to improve balance and walking speed in older adults.
8. Boosts Mental Health
The benefits of resistance training are not limited to physical health—it also has a powerful impact on mental well-being. Strength training has been shown to reduce symptoms of depression and anxiety, improve cognitive function, and boost self-esteem. These mental health benefits are especially important as we age, helping to maintain mental clarity and a positive outlook on life.
9. Increases Longevity and Quality of Life
With all these benefits combined—improved strength, heart health, bone density, and mental well-being—resistance training can significantly increase your lifespan. It not only helps you live longer but also improves the quality of those years, allowing you to remain active, independent, and healthy well into old age.
How to Get Started with Resistance Training
The great thing about resistance training is that it can be tailored to any fitness level. Whether you’re a beginner or an experienced athlete, incorporating resistance exercises into your routine can have transformative effects. Start by using your body weight, resistance bands, or light weights, and gradually progress as you build strength. Aim to train each major muscle group at least twice a week for the best results.
Conclusion
Resistance training is much more than a way to build muscle—it’s a key pillar of overall health and longevity. From boosting metabolism and improving bone density to enhancing mental health and reducing chronic pain, the benefits of strength training are truly life-changing. So, whether you’re looking to improve your fitness, prevent disease, or just feel better every day, resistance training should be an essential part of your wellness routine.
Westcott, W.L. (2012) ‘Resistance training is medicine’, Current Sports Medicine Reports, 11(4), pp. 209–216. doi:10.1249/jsr.0b013e31825dabb8