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Health Topics/Fitness/Types Of Exercise Programs/Resistance Training

Why should I do resistance training?

Pamela Fortner, NASM Elite Trainer
Pamela Fortner, NASM Elite Trainer on behalf of Sharecare Fitness
Fitness
Resistance training or strength training promotes muscle growth. I realize most people want to lose weight, and that is important, however having more fat free mass or muscle should also be your goal. We have all heard the saying muscle weighs more than fat. That is incorrect. A pound is a pound wheather it is feathers or rocks. The difference is the amount of space a pound of feathers occupies in relation to a pound of rocks. A pound of muscle takes up less space than a pound of fat. Resistance training helps you increase your muscle mass. This also gives you more muscle tone and muscle definition. Women do not need to worry about getting bulky, this will not happen because we do not have the testosterone needed to do that. You will look healthy and vibrant. 
Dr. Michael Roizen, MD
Dr. Michael Roizen, MD
Internal Medicine

Resistance training provides different cardiovascular benefits than cardio.  It is better at increasing blood flow and lowering your blood pressure.  Not to mention, resistance training (in addition to cardio) keeps your blood sugar from going on a roller coaster ride. 

And, as if you needed more incentive to add resistance training to your work out, it strengthens muscles and increases balance.  Having weak muscles and poor balance increases your risk of falls. And, by extension, fractures. And, by further extension, emergency room visits that can have you laid up for weeks.  Not sure what types of exercises to do?  Check out You: On a Diet and You: Being Beautiful for some simple, but effective resistance exercises.

National Academy of Sports Medicine
National Academy of Sports Medicine
There are numerous reasons why you should inlude resistance training as part of your exercise routine.  Resistance training has been shown to improve cardiorespiratory fitness, serum lipid profiles, bone-mineral density, lean body mass, body composition, metabolic efficiency, tissue tensile strength, power, and endurance.
Dr. Mike Clark, DPT
Dr. Mike Clark, DPT on behalf of Sharecare Fitness
Fitness

Multiple research studies demonstrate that resistance training has a positive relationship to health factors and chronic disease and therefore should be an integral part of an exercise and weight management routine.

Resistance training has been shown to be beneficial in the prevention and management of chronic conditions such as:

  • low back pain
  • osteoporosis
  • loss of skeletal muscle mass that may accompany aging
  • diabetes
  • susceptibility to falls
  • impaired physical function in frail and elderly persons
  • prevention of and rehabilitation from orthopedic injuries
On top of all of this, and maybe most relevant to what many people want to achieve from their fitness programs, resistance training has been shown to positively impact obesity and weight control. Resistance training stimulates our bodies to maintain or increase our muscle tissue. This has a direct impact on our metabolism, causing us to burn more calories throughout the day without doing anything extra. The more calories we burn throughout the day, when combined with a sensible, reduced calorie diet, will help us to maximize weight loss success.

Continue Learning about Resistance Training

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.