Another study published by Sports Medicine (Auckland, N.Z.) mentioned that the mechanism for this reduction in abdominal fat was the result of: The question on everyone's lips: do you lose weight with resistance training? Well, with respect to abdominal fat, research published in the Journal of Applied Physiology revealed significant reductions in abdominal fat resulting from resistance training in older men. 'It not only allows our bodies to adapt physiologically, but also psychologically,' says Rice.īraunS // Getty Images 4/ Reduced Body Fat Pain alleviation in people with osteoarthritis, fibromyalgia, and low back issuesĪlong with the science which supports its benefit, Rice also sings the praises of resistance training for it's psychological benefits in relation to pain management.The mental health benefits of resistance training for adults include improvements in: It's not all about the way resistance training changes what we see in the mirror according to a review published in Current Sports Medicine Reports. There is no better feeling than seeing the numbers increase on your lifts. The increase in maximum strength resistance training provides is contingent upon a host of physical adaptations, and, according to an article published in the Journal of Strength and Conditioning Research, is best developed in the rep and set ranges of one-to six reps and three-to-six sets per session. Not only will this give you a boost when being able to drop for 10 press ups, but this will carry over into other areas of your life. Jack Mitchell // Getty Images 2/ Increased Muscular Strengthīy consistently completing resistance training exercises, you will see improvements in your strength. Meaning, in combination with enough protein in your diet, resistance exercise will help you build muscle. As supported in research published by the International Journal of Environmental Research of Public Health, muscle gain will occur when the mechanism of building muscle exceeds the break down of muscle, resulting in a positive balance. It's no secret that resistance training will build muscle mass, especially when focussing on hypertrophy training. Sports therapist and owner of Validus Sports Injury Clinic, Daine McKibben Rice has also shared his thoughts on why resistance training should be a staple in your programme. If you're not already convinced, here are 10 science-backed reasons to get lifting. What Are the Benefits of Resistance Training? Anything that your body is made to resist, even its own weight against gravity, can be a form of resistance training. Resistance Training ExamplesĪ non-exhaustive list of resistance training exercises includes:Īs previously mentioned, this is a far from exhaustive list, and resistance training is in no way confined to just lifting weights. According to the review, resistance training breaks down the muscle, and when muscles break down, they will build back larger, as long as you eat enough protein to help them repair. What actually happens to your muscles is explained in a review published by the Journal of Applied Physiology. That could mean adjusting weight, reps, sets, rest time or range of movement in order to continue challenging the muscles. Once your muscles adapt to that challenge, you should be making regular adjustments to your 'training variables'. This means that in order to gain muscle, resistance training activities need to be completed to the point of being challenging for your muscles, while maintaining good technique. Resistance training builds muscle through the principal of progressive overload. So your training programme must be adjusted to suit your individual needs, capabilities and goals in order to build muscle. Thus, resistance-training programs need to be individualised' says an article published by S cience in Sports & Exercise. 'The act of resistance training, itself, doesn't ensure optimal gains in muscle strength and performance. The science is certainly overwhelming in the support of resistance training, with a leading article published by Sports Medicine reporting it is 'the most effective method available for maintaining and increasing lean-body mass and improving muscular strength and endurance.' How Does Resistance Training Build Muscle? This weight could be in the form of bodyweight, free weights, machines, resistance bands or even a couple of cans of tinned beans, if that's all you have to hand. The phrase resistance training is used an umbrella term for all exercise that requires the body to resist weight in a variety of forms.
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