What is Resistance Training?
Resistance training refers to exercises that involve muscle contractions against an external force. As long as you exercise with weights, bands, or even perform effortful reps with your own bodyweight, you are resistance training; it is not reserved for athletes. Resistance training, also called weight training, is advantageous for more than just strength. Everyone can benefit from resistance training for holistic health and longevity.
10 Science-Based Benefits of Resistance Training
1. Increased Muscle Mass
Although different loads and training frequencies may impact the amount of muscle mass gained, the general consensus is that resistance training increases muscle mass and strength[1]. These hypertrophy and strength benefits are amplified especially with enough protein intake. The muscle repair process of muscle building is even shown to improve immune system function and responsiveness[2].
2. Healthy Aging
Healthy aging is interrelated with a lot of other advantages mentioned in this article, but just some key benefits of resistance training that are related to healthy aging are maintaining muscle while aging, functional fitness, and longevity. First, muscle atrophy and decreased bone density are natural parts of getting older. However, resistance training can help to maintain muscle and bone density[3]. Retained muscle and improved range of motion can help to improve functional fitness, which refers to the ability to continue doing everyday activities more easily while aging. Lastly, there are many studies that suggest resistance training at least twice a week can increase lifespan[4].
3. Improved Bone Density
Evidence suggests that resistance training improves bone density. Although aerobic exercises such as walking and swimming have a wide variety of benefits, resistance training alone or in combination with aerobic training is shown to place more stress on the bones. This makes them stronger and reduces the loss of bone density throughout life. Higher bone mineral density means a lower risk of breaking bones, as well as a lower risk of bone diseases such as osteoporosis[3].
4. Improved Range of Motion (ROM)
Some studies suggest that regular resistance training may have advantages similar to stretching in terms of improved range of motion (ROM)[5]. Increased ROM means more mobility during the aging process, better posture, a decreased likelihood of injury, and even decreased pain levels[6]. A greater range of motion translates to more ease and comfortability performing daily activities.
5. Reduced Visceral Fat
Resistance training at least two times per week helps to reduce visceral fat. Visceral fat surrounds vital organs, whereas subcutaneous fat is stored right beneath the skin. Visceral fat should only take up about 1-10% of total body fat, and an excess of this organ-surrounding fat is more dangerous than the other because it can cause cardiovascular disease, diabetes, high blood pressure, liver diseases, metabolic syndrome, and even stroke. One study conducted by the American Diabetes Association found that a twice-a-week progressive resistance training program reduced visceral fat by 10.1% in men with diabetes without a weight loss diet[7].
6. Improved Metabolic Rate
Resistance training improves metabolic rate; having more muscle mass means burning more calories at rest even with the same weight as a person with less lean mass[8]. Additionally, other metabolic processes evidently see improvements with regular resistance training, such as improved glycemic control and insulin sensitivity[9]. This reduces the risk of type 2 diabetes and can even help control existing diabetes[10].
7. Improved Heart Health
Resistance training at least 30 to 60 minutes per week is associated with improved heart health. For example, training reduces the risk of cardiovascular disease, is associated with healthier blood pressure, and can improve heart efficiency. Research suggests that regular resistance training results in lowering the risk of all-cause mortality and cardiovascular disease by 10-17%[11].
8. Improved Quality of Sleep
Regular resistance training may lead to improvements in the quality of sleep in every area, whether it’s falling asleep, staying asleep, or waking up feeling more rested. The reasons why resistance training is beneficial for sleep are not widely known, but most of the research suggests that resistance training directly improves sleep quality[12], other aspects of health that are improved by resistance training improves sleep quality, and sleepy quality improves other aspects of health.
9. Better Mental Health
Resistance training is associated with better mental health in a variety of ways. Research suggests that resistance training can help with symptoms of fatigue, anxiety, and depression[8]. Additionally, training can reduce stress, improve energy, and increase self-esteem. A study conducted in 1997 demonstrated that elders experienced significant improvements in clinical depressive symptoms and in overall quality of life after implementing a resistance training program[13].
10. Better Cognitive Function
Resistance training is associated with better cognitive function. Evidence suggests that resistance training can improve overall cognitive functioning including attention and executive functioning[14]. Some potential reasons for improvements in brain health include increased neuroplasticity, growth hormone, and blood flow, and decreased inflammation.
Review: Why You Should Resistance Train
Resistance training, also referred to as weight training, generally increases your quality of life in terms of both physical and mental health in many ways. Therefore, it is ideal for holistic health to resistance train at least twice a week. The benefits include healthy aging, increasing muscle mass, range of motion, bone density, metabolic rate, heart health, quality of sleep, mental health, cognitive function, and decreasing disease risks and visceral fat.
References
[1] Lopez, P., Radaelli, R., Taaffe, D. R., Newton, R. U., Galvão, D. A., Trajano, G. S., Teodoro, J. L., Kraemer, W. J., Häkkinen, K., & Pinto, R. S. (2021). Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. Medicine and science in sports and exercise, 53(6), 1206–1216. https://doi.org/10.1249/MSS.0000000000002585
[2] Rogeri, P. S., Gasparini, S. O., Martins, G. L., Costa, L. K. F., Araujo, C. C., Lugaresi, R., Kopfler, M., & Lancha, A. H., Jr (2020). Crosstalk Between Skeletal Muscle and Immune System: Which Roles Do IL-6 and Glutamine Play?. Frontiers in physiology, 11, 582258. https://doi.org/10.3389/fphys.2020.582258
[3] Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Endocrinology and metabolism (Seoul, Korea), 33(4), 435–444. https://doi.org/10.3803/EnM.2018.33.4.435
[4] Afonso, J., Ramirez-Campillo, R., Moscão, J., Rocha, T., Zacca, R., Martins, A., Milheiro, A. A., Ferreira, J., Sarmento, H., & Clemente, F. M. (2021). Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare (Basel, Switzerland), 9(4), 427. https://doi.org/10.3390/healthcare9040427
[5] Salamon, M. (2023). Strength training might lengthen life. https://www.health.harvard.edu/staying-healthy/strength-training-might-lengthen-life
[6] Athletic Physical Therapy. (2022). Range of motion: what it is, why it matters and how to increase it. https://www.athleticpt.com/what-is-range-of-motion/
[7] Ibanez J, Izquierdo M, Arguelles I, Forga L, Larrion JL, Garcia-Unciti M, Idoate F, Gorostiaga EM: Twice-weekly progressive resistance training decreases abdominal fat and improves insulin sensitivity in older men with type 2 diabetes. Diabetes Care 28:662–667, 2005
[8] Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8
[9] Poehlman ET, Dvorak RV, DeNino WF, Brochu M, Ades PA: Effects of resistance training and endurance training on insulin sensitivity in nonobese, young women: a controlled randomized trial. J Clin Endocrinol Metab 85:2463–2468, 2000
[10] Eriksson, J., Tuominen, J., Valle, T., Sundberg, S., Sovijärvi, A., Lindholm, H., Tuomilehto, J., & Koivisto, V. (1998). Aerobic endurance exercise or circuit-type resistance training for individuals with impaired glucose tolerance?. Hormone and metabolic research, 30(1), 37–41. https://doi.org/10.1055/s-2007-978828
[11] Momma, H., Kawakami, R., Honda, T., & Sawada, S. S. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: A systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 56, 755–763. https://doi.org/10.1136/bjsports-2021-105061
[12] Kovacevic, A., Mavros, Y., Heisz, J. J., & Fiatarone Singh, M. A. (2018). The effect of resistance exercise on sleep: A systematic review of randomized controlled trials. Sleep medicine reviews, 39, 52–68. https://doi.org/10.1016/j.smrv.2017.07.002
[13] Singh, N. A., Clements, K. M., & Fiatarone, M. A. (1997). A randomized controlled trial of progressive resistance exercise in depressed elders. Journal of Gerontology: Series A, Biological Sciences and Medical Sciences, 52(1), M27–M35. https://doi.org/10.1093/gerona/52A.1.M27
[14] Landrigan, J. F., Bell, T., Crowe, M., Clay, O. J., & Mirman, D. (2020). Lifting cognition: a meta-analysis of effects of resistance exercise on cognition. Psychological research, 84(5), 1167–1183. https://doi.org/10.1007/s00426-019-01145-x
This article is for informational purposes only and is not intended as medical advice. Please consult your doctor or qualified healthcare professional before starting or modifying any exercise program to ensure it is safe for you.