Resistance training (also known as strength training) is a part of any good fitness program. This exercise involves working against a force or weight to build strength, endurance and muscle.
Whether you’re using free weights, machines, resistance bands or your own body weight, the goal is to challenge your muscles and help them grow stronger over time.
What Is The Purpose Of Resistance Training?
Resistance training aims to increase the strength, size and endurance of your skeletal muscles. When you regularly exercise resistance, your muscles adapt to the demand and get stronger and more efficient. This adaptation happens through hypertrophy, where the muscle fibres grow in size and number
Resistance training can be done using:
Free weights: dumbbells, barbells, kettlebells
Weight machines: equipment that targets specific muscle groups
Resistance bands: elastic bands that provide resistance when stretched
Body weight exercises: squats, push-ups, chin-ups
Our pro tip? Make it fun, and do what suits your personal situation best!
What Are The Benefits Of Resistance Training For Overall Health?
Physical inactivity is a significant risk factor for CVD. It contributes to other risk factors like obesity, high blood pressure, high cholesterol, and type 2 diabetes.
Sedentary behaviour causes the heart and cardiovascular system to become deconditioned and less efficient over time.
The heart has to work harder, arteries hbecome stiffer and less elastic, and circulation worsens. This increases the risk of heart attack, stroke, and other cardiovascular events.
How Can Exercise Prevent Cardiovascular Disorders?
Opting to do some resistance training regularly has many benefits that go beyond just building muscle.
Here are a handful of our favourite perks:
Improved muscle strength and tone- Resistance training helps you build and maintain strong, toned muscles.
Increased flexibility and balance- Strength training exercises can improve your range of motion and stability.
Better weight management- Building muscle boosts your metabolism, making it easier to maintain a healthy weight.
Reduced risk of chronic diseases- Regular resistance training can help prevent or manage diabetes, heart disease, and obesity.
Increased bone density- Weight-bearing exercises can help prevent osteoporosis by strengthening your bones.
Improved quality of life- Stronger muscles make everyday activities easier and more enjoyable.
What Happens When You Start Resistance Training?
When you start a consistent resistance training program, your body undergoes many changes to meet the demands on your muscles.
Here are some of the changes you can expect:
Increased muscle strength and endurance: As your muscles get stronger, you’ll be able to lift heavier weights and perform more reps.
Better body composition: Resistance training helps you build lean muscle mass and lose body fat, resulting in a more toned and defined body.
Improved joint function and stability: Stronger muscles support and protect your joints, reducing the risk of injury and improving overall joint health.
Better performance in daily activities: Carrying groceries or climbing stairs will become easier with increased strength and endurance.
Positive changes in mental health: Regular strength training can boost self-esteem, reduce stress, and improve overall well-being.
How To Create A Personalised Resistance Training Program
If you think creating a personalised resistance training program seems overwhelming, the best part about this form of exercise is that anyone can do it and adjust the program to suit their own abilities.
Here’s how to get started:
Consult with professionals: Before starting any new exercise program, talk to your doctor, exercise physiologist, mobile physiotherapist or registered trainer. We can assess your fitness level and guide you on how to do it safely.
Set clear and achievable goals: What do you want to achieve through resistance training? Is it about building muscle and improving strength or overall health? Make sure your goals are specific, measurable and realistic.
Choose exercises that target all major muscle groups: A well-rounded resistance training program should include exercises for your chest, back, shoulders, arms, legs, and core. This ensures balanced muscle development and reduces the risk of injury.
Start with lighter weights and focus on form: When you’re just starting, prioritising form over heavy weights is a must. Start with lighter loads and focus on each movement to avoid injury and get results.
Gradually increase resistance and volume: As you get stronger and more confident, the weight you lift and the number of sets and reps increase progressively.
Allow enough rest between workouts: Your muscles need time to recover and grow after each resistance training session. Aim for at least one full day of rest between workouts that target the same muscle groups.
Change your program every 6-8 weeks: To avoid plateaus and progress, you need to change your resistance training program every 6-8 weeks. This can be done by trying new exercises, changing the order of your workouts, or adjusting the number of sets and reps.
Final Note
Resistance training is a powerful tool for physical and mental health. By challenging your muscles to work against a force, you can build strength, endurance, and muscle mass—and that’s just the beginning.
Whether you use free weights, machines, resistance bands or your own body weight, the key is to start slow, focus on form and gradually increase the intensity over time. With a well-designed resistance training program and consistency, you can unlock your body and live a healthier, stronger and more independent life.
Looking for a physiotherapist to help you get the most out of your resistance training? Enquire now to book a session with our friendly team.
