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The Benefits of Resistance Training

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Resistance training (any form of weight bearing exercise, commonly referred to as weight training) has many health benefits and many of you have chosen to perform a form of resistance training that is important to you and motivates you.

resistance training using resistance bands

So, it is appropriate that I point out to you the many benefits that resistance training has, both anatomically and physiologically.

  • Resistance training challenges the muscle to respond to the increase in stress that you place upon it during exercise and this leads to an increase in the muscles ability to produce a muscular contraction.  As a muscle increases in strength, the muscle fibres increase in size, thus leading to an increase in lean muscle mass.
  • As muscles increase in mass, a person’s basal metabolic rate increases, thus leading to a higher resting metabolism.  An increase in metabolism causes the body to burn more calories while at rest and hence you burn more fat. An increase in metabolism also leads to the body producing greater levels of energy.


  • As you strengthen muscles, tendons and ligaments around an associated joint, the joint itself becomes more stable by increasing the support and reducing the load on the joint.
  • Training a muscle for endurance allows it to adapt, leading to increased stores of creatine phosphate and an increased tolerance to lactic acid.  This allows the muscles to function for a longer duration.
  • Bone is always growing and so the more stress you apply to bones by performing resistance training, the more the bone will grow and hence become stronger. Stronger bones means an increase in bone mineral density and this helps prevent fractures and weaknesses in the bone often associated with Osteoporosis.
  • Resistance training not only applies stress to muscles and bones, but it also applies stress to the connective tissue such as tendons, ligaments and cartilage and this stress leads to an increase in strength of these tissues.




  • When you train, you should ensure that you move your muscles through a full range of movement.  This not only increases the strength of the muscle but also increases the amount of movement that the muscle has and can move.  Muscles are at their weakest when fully lengthened but by training a muscle through its full movement range it produces greater strength through the whole movement.
  • Performing resistance training allows you to strengthen the muscles of the body that support your posture.  (Commonly referred to as the core)  This can lead to an improvement in balance.  Strengthening postural muscles of the spine relieves pressure from the vertebral column, thus reducing any associated pain and strengthening the back simultaneously.
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  • Resistance training can address certain imbalances that most of us have in our bodies, thus preventing injuries and weaknesses in the body.
  • Heart disease, type II diabetes, stroke and chronic fatigue are all diseases and conditions that are usually caused by lifestyle choices made throughout a person’s life.  Resistance training is essential in preventing these types of diseases due to metabolic effects, hormonal effects, circulatory, respiratory effects and psychological effects.

So, if ever you feel like your training is not beneficial, think of all these reasons why it is.

For those of you who just do cardiovascular training (running, cycling, swimming or any other form of cardio), you are ripping yourselves off.  Find yourself some form of resistance based training to build into your overall fitness regime and achieve those goals you strive for.