We’re going to go out on a limb here and say that you’ve probably heard the term resistance training before -- especially if you're working on your overall fitness. You’ve probably even heard the term used interchangeably with strength training once or twice.
And although quite similar -- they are a bit different. You see, strength training is a type of resistance training -- but not all resistance is going to help you get stronger. That said, you can think of strength training as a subset of resistance training, in which you have a specific goal in mind.
OK, so what is resistance training, then? Well, simply put, resistance training encompasses essentially any type of exercise in which your muscles have to overcome some sort of oppositional force --whether from fitness equipment like bands or dumbbells or even just your good ‘ol bodyweight!
That means Pilates, plyometrics, HIIT, and yoga all count as resistance training, too.
Some types of resistance training can help you build muscle and get stronger, while others can improve your endurance, power, speed, agility, or reaction times. But that’s not all -- in addition to reaching fitness goals, the health benefits of resistance training are unbelievable.
In this post, we’ll tell you everything you need to know about resistance training and the seven reasons why it’s so important. Are you ready?
Let’s dive in!
Resistance Training 101: What You Should Know
According to experts, a resistance training program should be performed a minimum of two non-consecutive days each week for optimum health. Why? Because It is the core of any well-balanced exercise regime, and with it comes a healthy list of benefits -- that’s why!
With resistance training, you can alter your body composition, improve your cardio fitness level, and boost your mental health. Pretty impressive, don’t you think? In case you need a little more convincing, though, here are seven reasons why resistance training is so important:
Reason #1: It Helps Build Muscle
There’s something really special about feeling the muscles in your body grow. And when you can feel and finally see change -- you’re more likely to be motivated to stick to your workout regime. Through resistance training, you’re working your muscle groups by resisting some other force going in the opposite direction, and as a result, you’ll get stronger, and your muscles will begin to grow in size.
Reason # 2: It Reduces The Risk Of Injury
One of the nice things about resistance training is that it strengthens everything, not just your muscles. For example, when you lift weights, you also strengthen your connective tissue -- the tendons and ligaments that keep your body moving properly regularly. Strengthening your connective tissue will help you continue to function in peak condition, ultimately protecting your body from injuries.
Reason # 3: It Helps To Burn Calories
Resistance training is amazing for fat burning. People always think cardio is the only way to burn fat -- but that’s not the case! Resistance training won’t just get your heart pumping, but it will also get your metabolism working harder too -- a crucial element to burning calories and shedding fat.
Reason # 4: It Will Improve Your Quality Of Sleep
Believe it or not, you’re also likely to snooze better as a result of incorporating resistance training into your workout regime. Yup, it's true--when we strengthen our muscles, our bodies undergo physical changes that help us to better cope with life’s many stressors. In turn, this means our bodies can get better quality shut-eye.
According to research, resistance training provides many health benefits, such as helping to regulate bodily functions like resting glucose metabolism, metabolic rate, and blood pressure, which all contribute to stress reduction and better quality nights of rest.
Reason # 5: It Supports Strong Bones And A Healthy Ticker
According to a 2018 study, less than 60 minutes of lifting weights per week may help to reduce your risk of stroke or heart attack by upwards of 40 to 70 percent.
But that’s not all: Weight-bearing exercises may also improve bone density -- which is a key factor in preventing age-related fractures down the road.
Reason # 6: It Can Help Boost Your Mental Health
While building muscle, burning fat, and getting better sleep are worthy reasons to start resistance training, the biggest — possibly most important — benefit is improving one’s psychological state and body.
With resistance training, the improvements you will see in your form will lead to a major boost in self-confidence as well as body image, and as a result — your mood. This ability to feel good about yourself can be extremely beneficial for those struggling with mental health issues, allowing you to live a much happier -- and healthier -- life.
One recent study found that people with mild to moderate depression who participated in a resistance training program twice a week saw reductions in their symptoms compared to those who didn’t resistance train. For those who weren’t struggling with depression beforehand, a single resistance training workout equaled a substantial mood boost.
Reason # 7: It Can Improve Posture
The muscle groups around your spine help you to maintain a proper posture. They’re also part of a little thing known as your “core” muscles. Most individuals think of core workouts as the roadway to carving out a killer six-pack before summer, but your core is much more important than that, helping to support your spine.
We engage our abs regularly by doing day-to-day activities. By working on resistance training through core resistance workouts, you’re building a powerful center for your body that will help you stand up and sit up straight.
This is especially important as many jobs (we’re looking at you, desk jobs) cause us to hunch daily, which can lead to poor posture and back issues later in life.
A Final Word
Resistance training is important for a ton of reasons. From strengthening your ticker and injury prevention to burning calories and building muscle -- resistance training has many incredible benefits.
If you’re thinking about adding resistance training to your workout regime but aren’t exactly sure where to start, we suggest GEAR 1 from HYGEAR. So what’s GEAR 1, you ask? Only the best resistance training system on the planet!
GEAR 1 is an innovative total workout system that’s both versatile and portable, and saves you thousands by replacing traditional gym equipment and a personal trainer. The versatile bands can be anchored to your body, a door frame, or anything that won’t budge, so you can knock out one of HYGEAR’s on-demand workouts pretty much anywhere. What’s not to love?
Ready to take your workout up a notch and reap the benefits of resistance training? Head on over to HYGEAR today -- trust us, you’ll be glad you did!
Sources:
Weightlifting is good for your heart and it doesn't take much | Science Daily
Effects of Resistance Exercise on Bone Health | NIH.gov.
Harvard Health. Strengthen your mood with weight training | Harvard.edu
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