The Benefits of Resistance Training.
By now, most of you will know that I'm a huge advocate of resistance training but did you know the many benefits that come with it?
Keep reading to find out!
For many years, it was believed that women didn't belong in the weights room and lets be honest - we were too scared to lift weights in fear of ‘getting bulky’, however with the many benefits of resistance training, more and more women are heading to the gym to not only get stronger but to improve their overall health and well being.
It’s likely you’ve heard the term resistance training interchangeably used with the terms strength or weight training. These styles of training require the body to move against an opposing force like weights or resistance, such as dumbbells, barbells, booty bands or machines.
Strength training can encompass anything from body weight exercises to plyometrics, whereas weight training involves the use of equipment such as free weights and weighted machines. Resistance training can include other popular formats of training such as HIIT, Pilates, and yoga.
My advice to my clients and anyone else who is looking to improve their health, is that I strongly encourage you to incorporate at least 2 to 3 resistance training focused sessions a week as it’s believed that resistance training strengthens your muscles and bones, improves your posture, and leads to better overall health and well being.
Let's break down some of the key benefits:
Promotes Strength and Muscle Growth
Many women skip resistance training to avoid getting "bulky".
I know as women in the past few years there has been a general concern that one will grow muscle and increase fat at the same time. To ensure this doesn’t happen, it is possible to build lean muscle mass and stay lean by controlling your nutrition, in addition to aerobic and resistance based training.
Not only will adding in different forms of resistance training in your fitness regime to build your strength, muscle and bones, while also promoting other beneficial factors such as improved flexibility, mobility and posture.
Enhance your Overall Posture
Posture problems can occur when the muscles and ligaments that support the body are weakened. This can often be caused by sitting down for long periods of time, working on laptops and scrolling on phones for many hours of the day. Considering many of us do this day in and day out, it’s important to focus on strengthening the weakened muscles.
This is where resistance training can be useful to increase the strength of these muscles and assist in bettering overall posture. Building the strength of your back, shoulders and abdominal muscles can be beneficial for enhancing your overall posture, control and stabilisation.
Improved Overall Health and Well being
Performing just 2 to 3 resistance training based sessions per week can lead to a number of positive improvements in both your physical and mental well being.
Resistance training sessions can lead to beneficial outcomes for your physical health such as:
Improved cardiovascular health
Prevention or control of chronic conditions such as heart disease, diabetes, dementia and obesity
Improved insulin sensitivity
Regulation of blood sugar levels
Stronger bones and muscles
Better flexibility and functional mobility
From a mental perspective, incorporating resistance training into your routine can enhance your mental health by reducing symptoms of anxiety and depression. It can also lead to a positive increase in your self esteem, as well as help to improve cognitive function.
Are you still putting off the resistance training? If so, share below with what is worrying you. Or send me a message if you need more advice.