The Physiological Benefits of Resistance Training

Resistance training, often called strength training, goes far beyond just building muscle. It encompasses a range of exercises that use weights, resistance bands, or even just your bodyweight to challenge your muscles and promote positive physiological changes throughout your body.   I often call resistance training the most effective anti-ager known.  These changes translate into a stronger, healthier you, with benefits that span the entirety of your being.

Increase in muscle strength

One of the most well-known advantages of resistance training is the increase in muscle strength and size. As you lift weights or perform bodyweight exercises, your muscle fibers undergo microscopic tears. The body then repairs these tears, creating stronger, more resilient muscle tissue. This improved strength translates to greater functional ability in everyday life, from carrying groceries to climbing stairs with ease.

Maybe the most important function of the muscles, besides moving our limbs, is the balancing of our joints.  If the muscles acting on a joint are imbalanced then the joint will move in a sub optimal way and in a path the will result in inflammation and eventually injury.  Resistance training increases the strength of our muscles that can then protect our joints.

Bone Density

But the benefits extend beyond just brute force. Resistance training plays a crucial role in improving bone density. As we age, our bones naturally become less dense, increasing the risk of fractures. By placing stress on the bones during exercise, resistance training stimulates the growth of new bone tissue, helping to maintain bone strength and ward off osteoporosis.

Cardiovascular Health

The impact of resistance training isn't limited to your muscles and bones. It also positively affects your cardiovascular health. Studies have shown that regular strength training can lower blood pressure, improve blood sugar control, and reduce bad (LDL) cholesterol levels. This translates to a reduced risk of heart disease, stroke, and type 2 diabetes.

Weight Management

Resistance training can also be a powerful tool for weight management. While cardio burns calories during exercise, resistance training builds muscle mass, which in turn, increases your metabolic rate. This means your body burns more calories at rest, even when you're not actively exercising. This ongoing calorie burn can be a significant advantage for maintaining a healthy weight.

Mental Health

The benefits of resistance training extend beyond the physical. Studies have shown a positive impact on mental health. Resistance training can boost mood, reduce symptoms of anxiety and depression, and improve self-esteem. The sense of accomplishment achieved through challenging workouts and witnessing your own strength improve can contribute to a more positive self-image.  In my 30 years of personal training, every single client I have trained gained something mentally from their accomplishments with resistance training.  Additionally, resistance training has been linked to improved cognitive function and a reduced risk of dementia.

Better Sleep

Resistance training also promotes better sleep. Exercise in general can help regulate sleep patterns, but resistance training, in particular, seems to be especially effective. The physical exertion can help you fall asleep faster and experience deeper, more restorative sleep. Improved sleep quality further contributes to overall health and well-being.

Not Just For Athletes Or Bodybuilders

Resistance training isn't just for athletes or bodybuilders. People of all ages and fitness levels can benefit from its vast array of physiological advantages. Whether you're looking to build strength, improve bone health, manage weight, or simply feel better overall, incorporating resistance training into your routine is a smart investment in your long-term health. Remember to consult with a healthcare professional before starting a new exercise program, especially if you have any pre-existing health conditions.  Finally, it is crucial that you find a person who is knowledgeable in biomechanics and resistance training.  I always tell my clients that if their car breaks down they would never just open the hood and start unhooking things and taking belts off.  Well, your body and health are infinitely more complicated and important than that car.  So find a good trainer because the injury prevention alone is worth the price.

Stay strong,

Scott “Jonesey” Jones

Let our experts Personal Best Fitness design a personalized resistance training program tailored to your needs.If you want to learn more about our resistance training progams, Contact us or Call: (972) 984-8831