Benefits of Resistance Training

Resistance training, also commonly known as strength training or weightlifting, refers to a type of exercise that involves muscular contractions with an external resistance to increase muscular strength, power, and anaerobic endurance (1). This is achieved due to the muscles being used overcoming the external resistance, therefore increasing the muscle mass, and becoming stronger and more powerful. Though there is a lot of emphasis on muscle mass in resistance training, there are many other benefits that come with resistance training as well. This article will discuss who should take part in resistance training and the physiological adaptations and long-term benefits of resistance training. 

Who should resistance train? As a matter of fact, everyone should. Resistance training provides many benefits to the overall health of an individual. As mentioned in the introduction, resistance training increases the muscle mass to make the body stronger and more powerful. For the youth population, resistance training has been shown to enhance the growth, development, and strength of the adolescents as well as aid in the prevention of chronic diseases later in life (2). Resistance training also improves bone mineral density (3), which is especially important in the female population since they have a higher risk of developing osteoporosis later in life due to the lower levels of estrogen seen after menopause (4). In addition to these benefits seen in the youth and female population, resistance training also helps regulate and stimulate the production of anabolic hormones, specifically growth hormone, insulin-like growth factor, and testosterone. This is especially important for males, as their testosterone levels decline with age, which increases their risk of chronic diseases such as cardiovascular disease, type 2 diabetes, and all-cause mortality, among other diseases (5). The elder population greatly benefits from resistance training since this type of training improves their overall strength and agility (6) which helps decrease the risk of falls commonly seen in this population. 

The following lists a summary of the physiological adaptations and long-term benefits of resistance training. 

-       Enhances growth and development

-       Increases bone mineral density

-       Increases muscle mass

-       Improves cardiorespiratory system

-       Increases strength, power, endurance, and agility

-       Improves body composition (higher muscle to fat ratio)

-       Regulates hormone levels and boosts anabolic hormone levels

-       Improves overall efficiency of the body

-       Decreases the risk of injury 

-       Decreases the rate of sarcopenia

-       Decreases the risk of developing chronic diseases

Written by: Siri Pederson

Last edited: 05/11/2022

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