The importance of resistance training

We all know how important exercise is in our daily lives, and when it comes to getting fit, there are so many different types of exercises that can help you get there. One of our absolute favourites is resistance training, also known as strength or weight training. We are strong advocates of making this kind of exercise an important part of your routine, especially if you’re looking to maximise your fitness levels, get stronger, have more energy and improve your overall wellbeing.

What is resistance training?

So, what actually is resistance training? Resistance training is designed to improve your strength by exercising a specific muscle against some form of resistance so it adapts over time. This could be free weights, weight machines, or even your own body weight.

There are two main types of resistance training:

• Isometric resistance: the process of contracting muscles against a stationary object (e.g. a plank hold).
• Isotonic resistance: the process of contracting muscles with a range of movements, usually with resistance training equipment like weights or bands.You can also combine high intensity interval training (HIIT) with resistance workouts. High intensity resistance training (HIRT) combines the two exercise methods, keeping the focus on high intensity exercise and adding resistance to build muscle. Along with making you stronger, bringing these exercises into your regular routine can allow you to access a whole range of benefits. Let’s uncover some of these.

The benefits of resistance training

Helps relieve the effects of ageing and chronic health conditions

From the age of 30 onwards, we start to lose 3-5% of our lean muscle mass every decade in a process called sarcopenia. Resistance training can help build up this lost muscle mass while improving bone, joint, and muscle health and reducing risk of osteoporosis.According to a review from the Aging Clinical and Experimental Research publication, when elderly adults participated in at least one strength training session a week their muscle strength, muscle mass, and functional capacity improved by 37%, 7.5%, and 58% respectively. Kickstarting this kind of training well before your later years can help ensure your strength is maintained for much longer. It can also be a great option for people struggling with obesity, arthritis, or a heart condition.

Improves mobility

Did you know that by strengthening your muscles, you can improve your balance, coordination, and posture? Your balance depends on the strength of your feet, and your posture on the strength of your shoulders and back, so the stronger the muscles in these areas become, the better these function.

It can also enhance your quality of life by making your body more robust and versatile. Everyday activities like carrying groceries, lifting heavy furniture, or even just getting up from a sitting position become a whole lot easier.

Resistance training frequency

If you’re wanting to bring strength training into your exercise routine, but aren’t sure of the best way to do it, here are some useful guidelines:

• Experts advise that adolescents should aim for some form of resistance training 3 days a week.
• Adults above this age group should incorporate moderate or high intensity resistance training workouts in their routine twice a week.
• This training should involve exercises for all major muscle groups, and you should aim for at least a single set of each with enough resistance to tire your muscles after 12-15 repetitions. You also need to account for enough time for your muscles to recover. A day in between strengthening sessions gives your body the chance to recover and rebuild muscle tissue so you’re ready to go next time.

Resistance training with HIIT Station

At HIIT Station, we offer a number of strength and conditioning sessions that can help you build up your muscle resistance. Our supportive trainers are known as the transformation specialists, so they can help you start your resistance training journey with enthusiasm and understanding. Book a class with your local HIIT Station to get started.