​Resistance Training or weight training

Resistance training is also known as strength training and is not just about body builders lifting big weights. It combines repetitive exercises and resistance such as free weights, weight machines and resistance bands to improve muscular strength and endurance. By exercising regularly and following a combined programme that includes both resistance and cardio training you can enjoy long term health benefits.

Benefits of resistance training

Here are some of the health benefits you can expect to see if you train regularly…

• Increased energy levels and moods as endorphins (feel good hormones) are released into your blood stream.
• Improved strength and muscle tone.
• An increase in bone density and reduction in bone deterioration that will help to prevent osteoporosis.
• Resistance training reduces the onset of diabetes as insulin resistance is decreased.
• Regular resistance training improves body mechanics therefore you will benefit from maintaining a good posture, improved balance and co-ordination.
• Resistance training positively affects tendons and ligaments helping to maintain their strength and reduce the risk of injury.
• Correct breathing techniques used during resistance training helps keep your heart and lungs strong (although your heart and lungs will gain greater benefit from including cardio vascular workout within your overall plan).
• Resistance training increase levels of High-density lipoprotein (HDL) which is known to reduce cholesterol levels.
• Lower cholesterol levels in the body help to reduce the risk of heart disease and stroke.
• Your self confidence will improve as resistance training positively affects the shape and tone of your muscles.
• As we age muscle mass is reduced naturally within our body, regular resistance training will improve lean muscle mass and help reduce body fat.
• Resistance training will help to burn calories to aid weight loss.

To achieve any health benefits The American College of Sports Medicine recommends that healthy adults perform 10 strength training exercises as a minimum at least twice per week, with 8 to 12 repetitions per exercise. Do more for longer

How to get started

Starting something new can be daunting at first; here are some tips to help boost your motivation levels and help get you started…

• Set your goals and write a fitness plan, ensure your goals are achievable and realistic; you don’t want to aim too high and set yourself up to fail.
• Remember you can use your body weight as resistance to start before including other weights in your programme.
• Plan a minimum of 2 training sessions per week.
• Remember to warm up before you begin and cool down at the end of your workout.
• If you’re new to resistance training start by using light weights and increase your weights gradually. Remember if you are just starting out or have lead a sedentary lifestyle start training at a low intensity.
• If your training to improve strength and power you will need to choose weights that are heavy enough so you can complete between 8 – 12 reps before muscle failure (the point at which you can’t lift an more).
• If you’re training to condition your muscles and improve muscle endurance you must choose lighter weights so you can comfortably complete between 15 – 20 reps before muscle failure.
• Vary your exercises and equipment to ensure you train all major muscle groups. Doing the same exercises will yield limited results.
• Remember to rest, it’s important to allow enough time between training sessions to allow your muscles to recover fully. If you workout with sore muscles then you will be unable to train at your full potential.
• Maximise your ongoing range of motion by stretching your muscles after each workout.

Should I use free weights or machines?

Both resistance machines and free weights will result in different strength benefits, but ideally a combination of both provides a wider benefit, however both have pro’s and con’s…

Free weights

Using free weights means you can train in a natural and versatile way, although they can be a little harder to get used to than resistance machines. Research suggests that free weights provide some quicker strength benefits as more balance and co-ordination is needed. Your exercise programme can adopt a more functional approach due to the versatility of exercises you can perform. Free weights tend to work larger muscle groups than fixed path machines that tend to isolate smaller muscle groups, and they also have a greater affect on our joint stabilising muscles.

Resistance Machines

Resistance machines can be a little easier to use as they follow a fixed path limiting the room for error that can lead to injury. However resistance machines work each side of our body equally making it harder to work on any muscle imbalances. The fixed path also limits any exercise variations. Resistance machines are supportive making them a great addition to some rehab programmes as they allow more control and focus on muscle isolation.

Will resistance training help with weight loss?

Yes, resistance training combined with a cardio programme and a well balanced nutritional plan is certainly the most effective way to aid weight loss, remember we must obtain the correct balance from our intake of calories with those that we burn to achieve this.

Resistance training will certainly develop muscular strength and definition but visually, you will see minimal results if your muscles are surrounded by body fat. A cardio programme will help to reduce body fat and provide a solid base to starting a resistance training programme. Although we can choose which muscle groups we work, genetics doesn’t allow us to choose which area of the body to lose fat from first. So your best plan of action to tackle weight loss is to combine regular full body cardio workouts, with a calorie reduced diet together with resistance training to tone the muscles.

​Tags: exercise, Exercises, fitness programme, healthy lifestyle, heart disease, resistance training, resistance workouts, weight loss, weight training