10 Proven Resistance Training Benefits And Why It Can Transform Your Body

Updated on: July 12, 2024

Learn about resistance training and discover the many benefits that make it a must-have part of your fitness regimen

resistance training featured image - man training with a barbell

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What Is Resistance Training?

Resistance training involves exercises that cause muscles to contract against external resistance to increase strength, tone, mass, and endurance. The external resistance can come from dumbbells, rubber exercise tubing, body weight, bricks, or any other object that causes the muscles to contract.

Progressively increasing the resistance allows the muscles to adapt and grow stronger over time.

Resistance training is suitable for people of all fitness levels. It is adaptable and easy to tailor to individual goals and fitness levels.

Resistance training is crucial for developing skeletal muscle strength, helping to improve health and fitness, reducing the risk of injury, and enhancing performance in sports and daily activities, in addition to many other benefits.

Benefits of Resistance Training

Resistance training offers several benefits that contribute to health and well-being.

Resistance Training Increases Muscle Strength and Tone

Resistance training is effective for developing muscle strength and enhancing muscle tone, making everyday activities easier and improving performance in sports.

Resistance training involves lifting weights or exerting force against a resistance. The activity causes the muscles to contract with greater force than they are accustomed to. These repeated efforts lead to muscular adaptations, enhancing the muscles’ ability to generate force. Each session where you push muscles to handle heavier loads or more repetitions incrementally increases strength.

Muscles undergo hypertrophy with regular resistance training, helping them to increase in size. This occurs because the stress of lifting weights causes damage to muscle fibers, which the body then repairs and adapts by adding more muscle tissue. The process increases the muscle size and its capacity to exert force.

Muscle tone refers to the firmness of muscles when at rest. Although “toning” describes how muscles appear, it fundamentally relates to resting muscle tension increase.

Resistance training enhances muscle tone by increasing the size and strength of muscular fibers, giving muscles a more defined appearance even when relaxed.

Resistance Training Can Improve Bone Density

Resistance training is highly effective in improving bone density. It exerts stress on bones, stimulating bone-forming cells called osteoblasts. The process helps to increase bone mass or slow the loss of bone mass that occurs with aging and certain medical conditions.

The mechanical stress on the bones through the forces exerted by muscles during lifting, pulling, or pushing signals the bones to adapt by building more cells, increasing bone density.

Exercises that involve weight-bearing and resistance, such as squats, deadlifts, and push-ups, are quite effective because they target bones in the hips, spine, and wrists.

Resistance Training Can Help Weight Management

Resistance training helps increase lean muscle mass, which in turn accelerates the metabolism. A higher metabolism means your body burns more calories, even at rest, aiding in weight management and fat loss.

Resistance training helps build muscle mass. Muscle tissue burns more calories than fat tissue, even when at rest. Increasing your muscle mass can increase your resting metabolic rate (RMR), meaning you burn more calories throughout the day, aiding in weight management.

Workouts involving resistance training are usually intense requiring significant energy. Lifting weights burns calories. The more intense the workout, the more calories you burn.

While resistance training may sometimes show a slower reduction in scale weight due to muscle gain, it is very effective at reducing body fat. The change in body composition can help with long-term weight management and health.

strength training - man doing pull ups

It Can Enhance Joint Function and Flexibility

Resistance training can significantly enhance joint function and flexibility. It strengthens the tendons and ligaments that support joints. Stronger muscles and connective tissues help stabilize the joints, improving their function and reducing the risk of injuries.

The training can help maintain or increase the production of synovial fluid, which lubricates the joints. Better lubrication can lead to smoother joint movements and reduced joint discomfort.

Regular resistance training performed through a full range of motion can improve flexibility. Exercises like lunges, squats, and various presses and pulls encourage movement through complete joint ranges, helping to extend those ranges over time.

Focusing on the eccentric or lengthening phase of muscle contraction during resistance exercises can also increase muscle and tendon length and improve flexibility.

It can also reduce muscle stiffness, which often restricts joint mobility. Less stiffness means greater ease of movement and improved flexibility.

Resistance Training Boosts Cardiovascular Health

Resistance training can significantly boost cardiovascular health. While traditionally associated with muscle building, the benefits of resistance training extend to the heart and blood vessels.

Regular resistance training can help reduce resting blood pressure. Exercises that involve lifting weights cause the muscles to contract, increasing the demand for blood flow. That can eventually help strengthen the heart and improve the elasticity of blood vessels, leading to lower blood pressure.

Resistance exercises improve the ability of blood vessels to dilate or expand and enhance blood flow and vascular function. That can help manage or prevent various conditions, like atherosclerosis or hardening of the arteries.

Resistance training can increase the blood the heart pumps per beat, i.e., stroke volume, helping to improve cardiac function and efficiency.

It Improves Mental Health

Resistance training offers various psychological benefits and can be an effective tool for managing and reducing the symptoms of many mental health conditions.

Studies show that resistance training can reduce symptoms of depression and anxiety. Physical activity triggers the release of endorphins, often called “feel-good” hormones, which can create feelings of happiness and euphoria. Additionally, focusing on lifting and exercising can serve as a form of mindfulness, diverting attention from distressing thoughts.

Resistance training can help regulate sleep patterns. Better physical fitness is often associated with more restful and deeper sleep, which is crucial for mental health. Good sleep helps regulate mood, improves cognition, and reduces stress.

It can also improve cognitive function across all age groups (1, 2). It enhances memory, executive function, and information processing speed, partly by promoting neuroplasticity and increasing blood flow to the brain.

It Enhances Functional Fitness

Resistance training can enhance your ability to perform daily activities safely and efficiently.

It can target all major muscle groups, enhancing the strength and endurance needed for daily tasks such as lifting groceries, climbing stairs, or carrying children.

Resistance training enhances joint stability and mobility by strengthening the muscles around the joints, helping maintain balance and coordination, and reducing the risk of falls, especially as we age.

Exercises that challenge your balance, such as single-leg deadlifts or lunges, improve your ability to control and stabilize your body. That can help with activities requiring fine motor skills and balance.

Resistance training also increases stamina and energy levels, making it easier to perform prolonged activities without fatigue. That can make daily activities easier and safer, significantly improving the quality of life.

Resistance Training Promotes Healthy Aging

Resistance training can promote healthy aging. It addresses several age-related challenges and can enhance the quality of life.

We lose muscle mass and strength as we grow older, a condition known as sarcopenia. Resistance training can help slow down or reverse the process by building and maintaining muscle mass and strength.

Aging is often associated with a decline in bone density, increasing the risk of fractures. Resistance training can help prevent that.

Falls are a common risk for older adults, often due to deteriorating balance and coordination. Resistance training improves that by strengthening the muscles and joints, helping to prevent falls and related injuries.

It Can Support Chronic Disease Management

Resistance training can help manage chronic diseases. It offers numerous benefits that can help control symptoms, improve quality of life, and potentially reduce the need for medication.

Resistance training improves insulin sensitivity and glucose metabolism. Increasing muscle mass allows the body to utilize glucose, helping to maintain stable blood sugar levels. That can benefit those with type 2 diabetes.

Resistance training can lower blood pressure, improve cholesterol levels, and enhance heart function. That can help reduce the risk of heart disease and stroke.

Strengthening the muscles around the joints through resistance training can help reduce pain and improve joint function. It helps stabilize the joints, decreasing strains on them and alleviating symptoms of osteoarthritis and rheumatoid arthritis.

Building the core and back muscles through resistance exercises can alleviate chronic back pain. Improved muscle strength supports better posture and reduces the load on the spine.

Resistance training during and after cancer treatment can help rebuild muscle mass and strength lost due to illness and treatment. It also improves fatigue, enhances mood, and boosts overall quality of life.

lean muscle workout featured image - man training with a dumbbell-0029

Resistance Training Improves Posture and Balance

Resistance training contributes to better body mechanics and reduces the risk of falls by strengthening the muscles that support proper alignment and stability.

Resistance exercises like planks, deadlifts, and leg raises target the core muscles. A strong core supports the spine and helps maintain an upright posture.

Exercises, like rows, lat pulldowns, and reverse flys, strengthen the upper and lower back muscles. These muscles help pull the shoulders back and support the spine, helping to maintain proper posture.

Resistance training can correct muscle imbalances that lead to poor posture. For instance, strengthening the posterior chain while working on the chest and shoulders can prevent rounded shoulders and forward head posture.

Building stronger lower body muscles through resistance exercises provides a solid foundation for maintaining balance and stability.

Proprioception is your ability to sense your position in space. Resistance training, especially when it involves balance challenges, enhances your proprioceptive capabilities, helping to maintain balance and prevent falls.

How to Get Started With Resistance Training

Getting started with resistance training is rewarding, but it is essential to approach it with a plan to ensure safety and effectiveness.

  • Consult a Professional
    Consult a healthcare provider or a fitness professional before starting any new exercise regimen, especially if you have pre-existing health conditions or concerns.
    They can assess your fitness level and provide guidance tailored to your needs.
  • Set Clear Goals
    Determine what you want to achieve with resistance training. Having clear goals will help you tailor your program and measure progress.
  • Learn Proper Form
    Proper technique is crucial in resistance training to avoid injury and maximize effectiveness.
    Consider hiring a personal trainer for a few sessions to learn the correct form.
    You can also watch instructional videos from reputable sources.
  • Start with the Basics
    Begin with basic exercises that target major muscle groups. You can do squats, push-ups, and lunges with your body weight.
  • Choose the Right Equipment
    Your equipment needs may vary. Beginners often benefit from using dumbbells, resistance bands, or machines that help maintain proper form.
  • Plan Your Routine
    Start with two to three days of resistance training weekly, allowing at least one day rest between sessions. That will allow muscles to recover and grow.
    Each session should last between 20 to 60 minutes, depending on your fitness level and goals.
  • Incorporate Different Exercises
    Include exercises that target different muscle groups to ensure balanced muscle development and maintain interest. Rotating your routines can also help prevent muscle growth and performance plateaus.
  • Monitor Your Progress
    Keep track of the exercises, weights, repetitions, and sets you perform. This log will help you see your improvements and motivate you to continue.
  • Listen to Your Body
    Pay attention to how your body feels during and after workouts. Some soreness is normal, but sharp pain or discomfort may indicate you are pushing too hard or using improper form.
  • Stay Consistent and Patient
    Results from resistance training are cumulative and require consistency. Stay patient and committed to your routine, and you will see gradual improvements in strength and fitness.
strength building exercises for beginners featured image - man doing push-ups with dumbbells

Best Equipment for Resistance Training

Below is a roundup of versatile and effective equipment that can cater to various needs of beginners through to more advanced users.

  • Dumbbells
    Dumbbells are one of the most versatile pieces of equipment. You can use them for several exercises that target every major muscle group.
    Adjustable dumbbells save space and allow you to change weights quickly and easily.
  • Resistance Bands
    These are excellent for beginners and those who travel often. Resistance bands come in varying difficulty levels and you can use them to perform nearly many exercises, including pulls, lifts, and stretches.
  • Barbells and Weight Plates
    These are ideal for building strength and muscle mass. Barbells allow you to perform compound movements like squats, deadlifts, and bench presses. They are staples in weightlifting and powerlifting.
  • Kettlebells
    Kettlebells are great for dynamic, compound movements. Exercises like kettlebell swings, Turkish get-ups, and goblet squats are effective and engaging.
  • Weight Machines
    These are useful for beginners requiring help with proper form and support. Machines can target specific muscle groups and provide a controlled motion, reducing the risk of injuries.
  • Pull-Up Bars
    Installing a pull-up bar at home can help you work on upper body strength, targeting the back, shoulders, and arms. Pull-up bars also support other exercises such as chin-ups and leg raises.
  • Medicine Balls
    Useful for core workouts and coordination exercises, You can use medicine balls for throws, lifts, and abdominal workouts. They come in different weights and sizes.
  • Stability Balls
    These are excellent for core training, improving balance, and enhancing overall strength and coordination. Exercises performed on a stability ball often engage multiple muscle groups.
  • Weighted Vests
    Adding a weighted vest to your workouts can increase the intensity of exercises like walking, running, bodyweight drills, and calisthenics.
  • Power Racks and Squat Racks
    Power and squat racks are essential for those serious about lifting heavy, especially in a home gym. They allow you to perform squats and bench presses with a safety setup.
  • Suspension Trainers
    Like resistance bands, suspension trainers are portable. You can set them up in many locations, including door frames, trees, or outdoor structures, making them versatile for indoor and outdoor workouts.
    They are exceptional for resistance training for those seeking a low-cost, versatile, and effective setup that can accommodate a full range of fitness levels and goals.

Best Exercises To Get Started With Resistance Training

Resistance training involves selecting effective, safe, and scalable exercises.

The following are some foundational exercises adaptable for beginners. You can progressively make them more challenging as your strength and skill improve.

The exercises target major muscle groups, ensuring a balanced workout.

Squats

Squats are fundamental exercises that target the quadriceps, hamstrings, glutes, and calves.

Start with bodyweight squats to master the form before adding resistance with dumbbells, kettlebells, or barbells.

Push-Ups

Push-ups are excellent for working the chest, shoulders, triceps, and core.

Beginners can start with modified push-ups on their knees or against a wall and progress to standard push-ups.

benefits of lunges

Lunges

Lunges target the legs and glutes. They help improve balance and coordination.

Begin with bodyweight lunges and add dumbbells or a barbell for added resistance.

Planks

Planks are great for strengthening the entire core, including the abdominals and lower back.

Start with short time intervals and work up to longer durations.

Deadlifts

Deadlifts focus on the back, glutes, and legs. It is crucial to learn proper form from a professional to avoid injury.

Start with light weights like kettlebells or a lightweight barbell.

Bent-Over Rows

Bent-over rows strengthen the back, shoulders, and biceps. You can perform this exercise with dumbbells or a barbell. Ensure your back is in a neutral position to avoid strain.

Overhead Press

Overhead Press targets the shoulders, triceps, and core.

Begin with light dumbbells or a barbell, focusing on maintaining proper posture throughout the movement.

Pull-Ups or Assisted Pull-Ups

Pull-ups are excellent for upper body strength, focusing on the back, biceps, and shoulders.

Use an assisted pull-up machine or resistance bands for help if you cannot perform a full pull-up.

Chest Press

The Chest Press works the chest, shoulders, and triceps.

You can use a bench with dumbbells or a barbell. You can also perform the bench press exercise on the floor or with a stability ball for added challenge.

Russian Twists

Russian Twists target the obliques and other abdominals. The exercise enhances core strength and rotational mobility.

Use a medicine ball or a dumbbell for added resistance.

Tips and Strategies For Resistance Training Safety And Success

Final words from LiveLife

Resistance training can transform your body and mind, enhance your physical appearance, and revolutionize your health and wellness. It is a powerful method, encompassing anything from weightlifting to bodyweight exercises, rigorously studied and endorsed by fitness and health professionals worldwide.

Incorporating the method into your regimen can cause physical changes and yield profound benefits. Aside from building muscles, it enhances health, boosts metabolic rate, and fortifies bones, among many others.

Resistance training can increase endurance, boost metabolism, or enhance mental health. Embrace the method and take advantage of the many benefits to transform your body and elevate your fitness journey.

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