Benefits of Resistance Training

The 9-Minute Strength Workout - Well Guides - The New York Times

Physiologically, the benefits of consistent resistance training include an increase in muscle size and mass, increased muscular strength, and increases in tendon, bone, and ligament strength. Resistance training has also been shown to improve psychological health as well, by increasing self-esteem, confidence, and self-worth.

Increased energy

The muscle adapts to be able to sustain efforts for a longer duration. The muscle is also able to exert more force than prior to starting a resistance training program, resulting in lower efforts required for daily activities.

Decreased Body Fat, Increase Lean Tissue and Weight loss

An increased lean muscle mass will burn more calories at rest because of the higher rate of metabolism.

Bone mineral density increases

An increased bone mineral density will occur as a result of the increased imposed loads being placed upon the bone during the exercise sessions.

Decreased stress

The effort of exertion related to resistance training has been shown to decrease stress related to daily living. However, excessive resistance training with insufficient rest can place further stress on the body and increase stress levels.

Increased self-confidence, self-image, self-perception and outward self-projection.

When an individual undertakes a resistance training program, their posture, lean muscle mass and general health will improve. This will contribute to an improved self-image, and improve general confidence.

Heart rate decreases

This benefit will be related to the increase health and size of the heart as a result of adapting to the demands of resistance training. Other cardiovascular benefits will include a lowered resting blood pressure and lowered serum cholesterol

Increased Strength

This will be dependent on the implementation and design of the resistance training program. However, a degree of strength will be gained with all types of resistance training programs

Improved Performance

For individuals who engage in competitive sports and activities, resistance training has been proven to improve performance. Although increases in muscle mass and size is not always beneficial, especially in endurance activities, the muscles can be conditioned, through well designed exercise programs, to increase in strength without increasing in size or mass.