RESISTANCE TRAINING: WHY IT’S IMPORTANT FOR YOUR HEALTH AND FITNESS GOALS
Are you currently undertaking resistance training?
For a long time, many women would focus on cardio thinking this was the best way to get in shape (myself included). I know when I first joined the gym, there was no way I was venturing into the weights room - it felt like such an intimidating place and I didn’t want to look like a fool because I didn’t know what I was doing.
Looking back (ah, hindsight is such a wonderful thing), I wish we had access to the information we have now around resistance training, and why women in particular should be incorporating it as part of their routine.
Strength training is for everyone.
What is resistance training?
Resistance training (also called strength training) is performing muscle contractions using a load or resistance which, when repeated, enables the muscle to increase in size and strength.
Examples of load or resistance that can be used include:
your bodyweight
free weights (e.g. dumbbells, barbells, kettlebells)
medicine balls
machines (e.g. cables, leg press, smith machine, leg extension)
resistance bands
Resistance training is for everyone. Whether that be in the gym, at home, in the park - you too can enjoy the benefits resistance training has to offer.
What are the benefits of resistance training?
Resistance training is beneficial not just for the aesthetics, it provides countless benefits which are transferable in your day to day life.
Here are our top 5 benefits you may not be aware of when it comes to resistance training:
Enhanced performance in day to day activities:
Resistance training not only enables you the ability to lift heavier weights over time, but allows you to build your muscles which allows you to get stronger in your day to day activities. Things like picking up the kids, carrying the groceries (if you’re anything like me this can be very handy if you refuse to complete more than 1 trip!), lifting and carrying things, even just your daily movements will become easier.
Increases bone density:
Our bones continuously go through bone remodelling, which is the process of replacing old bone tissue with new bone tissue. When you strength train, you’re subjecting the new bone tissue to ‘stress’ which allows it to grow thicker and therefore be stronger than the existing bone tissue.
Increased bone density can help strengthen your bones, which can reduce the risk of fractures and developing osteopenia (lower than average bone density), which if not treated, can progress to osteoporosis.
Increases lean muscle mass:
Muscle hypertrophy is the process of increasing the size of existing muscles. This is achieved by gradually increasing the load a muscle can overcome (also known as progressive overload), causing microtears of the muscle fibres. During periods of rest, these muscle fibres are repaired by rebuilding new muscle using available amino acids (sourced from protein) through a process called protein synthesis. Therefore, the combination of resistance training and nutrition (especially protein) is paramount for retaining and building lean muscle mass.
Improved sleep and can reduce stress levels:
Resistance training has been linked to an increase in sleep quality through the production of serotonin, our body’s neurotransmitter for inducing sleep.
Feel like a badass:
There’s nothing quite like the feeling of lifting heavy weights and knowing you’re getting stronger with each and every rep - it truly is a confidence and self-esteem booster!
Learn more about resistance training and other practical tips, join our tribe:
Learn more about resistance training and other practical tips, join our tribe!
Wrapping up
Resistance training is fundamental for your health and fitness. You don’t need access to a gym to enjoy these benefits - using some form of weights and resistance bands can help build the physical and mental strength you can apply to your day to day life.
What else do you find beneficial when it comes to resistance training? Why not comment below, I’d love to know.
Coach Lisa.