The benefits of resistance training

Resistance training, or weight training, is a type of physical exercise that uses resistance to build strength, stability, endurance, and overall muscle mass. It typically involves weights or other forms of resistance, such as elastic bands, machines, or body weight, to create tension in the muscle.

Resistance training can be an effective tool for supporting mental wellbeing, in conjunction with a healthy diet and lifestyle. Studies have shown that regular resistance training can reduce the stress hormones cortisol and adrenaline while increasing endorphins and serotonin, which may help reduce feelings of stress and low mood, and support overall mood. Regular resistance training also leads to increased muscle strength and definition, which can improve body image and support self-esteem and confidence. Resistance training has also been linked with improved sleep quality, which supports optimal brain function and mental wellbeing.

Resistance training improves muscular strength and endurance by helping to build and tone muscle fibres. During exercise, the muscles are put under tension to grow stronger and more fatigue-resistant. This increased strength enables them to exert more force for extended periods without tiring. Resistance training also increases the size and number of capillaries that feed oxygenated blood to the muscles, supporting more efficient delivery of energy and nutrients.

Resistance training helps support body composition by promoting muscle tissue growth and reducing fat mass, in conjunction with a healthy diet and lifestyle. It does this through several mechanisms, including increased muscular contractions, which cause micro-tears in muscles that stimulate the production of new muscle fibres. Increased muscle contractions also raise metabolic activity, supporting an increased rate of caloric burn and fat oxidation. Resistance training also triggers hormonal changes linked to fat loss support, such as increased testosterone levels in men and growth hormone (GH) levels in both men and women. GH plays a role in supporting fat metabolism, including around stubborn fat stores like the midsection.

Resistance training can support your metabolism in a number of ways. First, it increases muscle size and strength, raising the body's basal metabolic rate, so your body works harder to burn calories even at rest due to the increased muscle mass. Resistance training also triggers Excess Post-exercise Oxygen Consumption (EPOC), meaning your body continues to burn calories after exercising. This process can last up to 48 hours after a single workout session. Resistance training also supports insulin sensitivity and the efficiency of glucose uptake into cells, making it easier for your body to use carbohydrates as fuel rather than storing them as fat. Regular resistance training can also influence hormones linked to metabolism, such as testosterone and growth hormone levels, supporting energy use and fat metabolism even when not exercising.

Regular resistance training effectively strengthens the muscles that support the spine and body in upright positions. Resistance exercises also help increase joint stability and improve balance by strengthening core muscles. Increasing muscular strength throughout the body can help support flexibility by allowing muscle groups to move more freely. Using proper form while performing resistance exercises helps support the alignment of bones and joints, reducing stress on these areas and supporting injury prevention.

As we age, it's natural to experience some muscle loss. Resistance training becomes an even more important form of exercise because it helps support muscle mass as part of healthy ageing. Resistance training supports muscle strength, size, and bone density. Research has shown that regular resistance training can meaningfully slow the rate of age-related muscle mass decline in older adults. This is linked to increased protein synthesis, which activates pathways involved in muscle growth and repair. Resistance training also increases muscle blood flow, supporting nutrient delivery for muscle maintenance and repair. Resistance training can be tailored to any individual's needs, making it an effective way to support how you feel as life progresses.

Resistance training places load on our bones, and the body responds by remodelling bone structure and supporting bone density, a process called osteogenesis. Supporting bone density in this way is one factor in long-term bone health, alongside adequate nutrition and other lifestyle factors, and may support joint stabilisation, balance, and coordination.

Resistance training also increases blood supply to bones, supporting nutrient delivery and overall bone health.

Resistance training helps support cardiovascular fitness by strengthening the muscles that support the heart and lungs' workload. The increased muscular strength and endurance achieved through resistance training helps the heart pump more efficiently, supporting oxygen delivery throughout the body and overall health. Resistance training can support healthy blood pressure by increasing muscle mass, supporting a lower resting heart rate, and supporting arterial health. Resistance training also increases muscular endurance, supporting your body's capacity for demanding physical activities like running or cycling, with muscles better able to handle increased workload without fatiguing quickly.

Regular resistance training increases muscle strength, supporting daily activities with less strain on the body. Resistance training also helps support bones and joints by strengthening connective tissues, such as tendons and ligaments, making it a useful form of exercise for injury-risk reduction and rehabilitation support, ideally under guidance from a health professional.

Physically active individuals may benefit from increased growth hormone production, improved nerve cell health, and greater blood flow to the brain, supporting nutrient delivery to brain cells.

A 2020 University of Sydney study looked at resistance training in older individuals already at higher risk of cognitive decline. Over a six-month period, those who performed regular resistance exercises showed a slowing, and in some cases a stabilising, of change in hippocampal volume, an area of the brain involved in memory and learning. This research suggests resistance training may play a supportive role in healthy cognitive ageing, though it is not a treatment or prevention for any diagnosed cognitive condition, and anyone with concerns about cognitive decline should speak with a healthcare professional.

If you're new to resistance training, start slowly and gradually increase the weight and intensity as you become more comfortable. Here are some tips to get started:

1. Talk to your doctor or healthcare provider before starting any new exercise programme, particularly if you have any injuries or medical conditions. They can suggest specific exercises and help you create a safe workout plan.
2. Start with bodyweight exercises at home. Once you feel comfortable, join a gym and talk to a trainer about your goals and any concerns you have. A trainer can design a programme specifically for you, teach you proper form, and help you progress to using weights safely.
3. Find a workout buddy. It's more motivating and enjoyable to train with someone else, and they can help keep you accountable.
4. Safety first. Always use proper form when lifting weights to avoid injury. Don't try to lift too much too soon. Start light and gradually increase the load as you get stronger.

Our partners at Inception Gym are located in Tower Junction, Christchurch. Member experience is at the forefront of everything they do, with a spacious, well-equipped facility and a wide range of both weighted and cardio equipment for all experience levels. Talk to the team to start your training journey.

The right foundational training supplements can complement a solid resistance training programme, in conjunction with a healthy diet and lifestyle.

Resistance training is one of the most well-rounded forms of exercise available: supporting strength, body composition, metabolism, bone health, mood, and healthy ageing, all in conjunction with a healthy diet and lifestyle. Start light, prioritise good form, and build consistency over time.