What is resistance training?

Resistance training is often heard referenced in relation to health and fitness. But what exactly does this type of training entail, who should do it and when?

So, the long and the short of it is that resistance training simply means strength training or more specifically, to any form of exercise where you lift or pull against resistance. So, it is really a form of working out that most people will undertake in a workout environment. Equipment that this may involve are the more conventional form of weight training, by using dumb bells and barbells, or kettle bells, resistance bands, machines and even body weight. So, you may not know what it means, but you can bet that you are partaking in this type of training in nearly every session that you partake in. Resistance training is a major player in the three main types of training for improving muscle - strength, size and endurance.

What is resistance training good for?

Resistance training is essentially lifting weights, and this conjures up all kinds of images of mainly men picking up, often with a good loud grunt, heavy weights and throwing them back on the floor. The domain of the muscle man and an area where, especially women, feel that you have no need of to train, both area wise in the gym and area wise of the body.

But really this could not be further from the truth. This form of training has many great benefits to the muscles and skeleton. Also lifting weights should not be confused for “weightlifting”.

Regular resistance training has many benefits, and this is a great way to ward off osteoporosis in your bones. By putting weight and stress through your skeleton, you are strengthening your bones and making them healthier and stronger, and less likely to succumb to disease.

Muscle fitness will be greatly improved as over time you perform exercises through your various muscle groups. Healthier muscles will lead to a better quality of life, especially as you get older. Muscle atrophy or sarcopenia, comes to us all and this basically means that you will lose muscle mass and function at some point in your 30’s. Up until this point, your muscles will grow larger and stronger, but at this point in your 30’s this will reverse. Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after the age of 30. Even if you are active, you will still unfortunately have some muscle loss. Resistance training is essential for maintaining muscle mass and strength, and especially important, for quality of life, and helping in preventing falls and continuance of a good quality of life in the elderly.

Regular resistance training can also decrease the risk of heart disease by lowering body fat and decreasing blood pressure. Your cholesterol will also be improved. So, all in all your heart will thank you for deciding to do some lifting in your fitness programme!

What better way to transform your body shape than by resistance training? For this is the main way to build and tone muscle. This is perhaps one of the most common desires for the health conscious. To have their body shape altered to the shape of their dreams, and to get lean enough to see those up until then, hidden muscles shine through.

Whom and how often should I partake in resistance training?

No matter your age, everyone would benefit from some form of resistance training. Those looking to build muscle, tone muscle, require muscle for endurance will look to utilise this form of training. None more so than those over 30 and especially those in middle age and beyond. Extending quality of life is highly beneficial to those in this category.

According to the American College of Sports Medicine (ACSM), a resistance training programme should be performed a minimum of two non-consecutive days each week.

The amount of repetitions and sets will vary according to your age, goals and fitness needs. Also, the muscle groups you are targeting and how often, will vary according to your goals and individual requirements.

Get in touch with LiveLife Health and Fitness to discuss resistance training and how it would benefit and enhance your day to day life and fitness goals.

Ben Beale is a mobile Personal Trainer living In Paulton, who travels out to clients in the surrounding towns and villages, and cities of Bath and Bristol.