Health Benefits of Resistance Training
As a fitness professional, my clients often ask me, “Should I focus my time on cardio or weight training?” My answer is relatively simple, although not entirely satisfying for the person asking the question: “It depends.” These methods of working out will provide similar benefits (especially regarding caloric expenditure). Still, both differ, and depending on one’s goals, one method will be far superior to the other. If a training program's primary goals are to improve strength, body composition, bone density, and joint health, then the preferred mode of exercise is indeed resistance training.
Building Muscle
Resistance training is great for improving muscle mass as our muscles require a certain amount of external stimulus and load to grow and get stronger. A properly structured and executed resistance (weight) training program will provide this external stimulus the body needs to facilitate muscle growth. Building more muscle will provide a more overall “toned” look to one’s physique, but the more muscle one has on their frame, the faster their metabolism will also be. This essentially means that the more muscle someone has, the easier it will be for them to lose or keep off unwanted body fat!
Improving Bone Density
While improving body composition is a valid reason to partake in a weight training regimen, it’s important to consider the long-term health benefits as well. During youth, we often hear that if we drink milk, we'll grow up to have strong bones. While calcium is necessary for bone health, did you know resistance training is a great way to improve your bone density? Following a weight training program (especially earlier in life) is a great way to combat the development of certain chronic health conditions like osteoporosis later in life.
Injury Prevention
As a personal trainer, I’ve worked with dozens of clients who have expressed frustration with chronic injuries that they’ve had to deal with for several years prior to starting a resistance training program. The most common injury reported from clients pertains to lower back and core strength (or the lack thereof). During our consultations, clients will explain that they have “thrown out their back” several times in the past and would like to find relief from this troubling pattern. With intentional program design and exercise implementation throughout our personal training sessions, I have seen a dramatic improvement in my clients’ muscular health and strength. Several of my clients have even expressed that since they began participating in a resistance training program, they’ve seen a significant reduction in injury prevalence.
Correcting lower back pain through implementing exercises that emphasize the development of a stronger core is one of many examples that demonstrate how resistance training can prevent injury. Many clients will be referred to a personal trainer upon completion of a physical therapy program. Some trainers will specialize in corrective exercise implementation. In these programs, trainers will emphasize training specific muscle groups that will directly affect a previously injured area of the body to prevent reinjury of this area.
The health benefits of resistance training are nearly endless. In addition to improving body composition, strength, and bone density, resistance training can be an excellent method of exercise to improve one’s longevity. Hiring a professional to guide you through a one-on-one personal training regimen can ensure that your resistance training program is properly structured to help you achieve your health and fitness goals!
Heavy Mettle Fitness offers professional fitness training services to clients in Austin, Texas. Explore our site to learn more about our training methods and how they can improve the quality of your life!
*Please note* I am not a medical professional, and you should consult your doctor before beginning an exercise regimen.
Matt Ryan
Owner/Lead Trainer of Heavy Mettle Fitness