7 Benefits of Resistance Training - All Things Sports and Fitness

7 Benefits of Resistance Training

Resistance training has many benefits in terms of building muscle and increasing strength, but it also helps to improve bone density and overall tone of the body. In addition, it provides psychological benefits as well.

Toning muscles is one of the most attractive benefits of resistance training. When you begin a resistance-training program, use light weights to avoid injury and gradually increase the amount of weight you lift. To get the most out of your resistance training workout, complete 12 to 15 repetitions using a weight you can lift only eight times.

Resistance training can help you lose weight by burning fat and building muscle. Building more muscle will boost your metabolism, which helps burn fat by increasing the number of calories you burn during physical activity. According to "The American Journal of Clinical Nutrition," resistance training can help increase your metabolic rate by 7 percent to 30 percent for up to 12 hours after completing a workout. By contrast, aerobic exercise boosts your metabolic rate only 5 percent for about 30 minutes after exercise.

Mental health is another benefit of resistance training because it releases endorphins, which act as natural painkillers in the body. When you're feeling stressed or tired, resistance training can give you an energy boost so you feel better throughout the day. Below are 7 benefits you can expect when resistance training:

Regular resistance training offers many benefits. You can:

  • Develop strong bones – strength training increases bone density and reduces the risk of osteoporosis.


  • Control your weight – as you gain muscle, your body burns calories more efficiently.


  • Build muscle – to protect your joints from injury. It also helps you maintain flexibility and balance and helps you remain independent as you age.


  • Boost your stamina – as you grow stronger, you won't fatigue as easily.


  • Improves your sense of wellbeing – strength training can boost your self-confidence, improve your body image and reduce the risk of depression.


  • Get a better night's sleep – people who regularly take part in a strength-training program are less likely to have insomnia.


  • Manage chronic conditions – strength training can reduce the signs and symptoms of many chronic conditions including arthritis, back pain, depression, diabetes and obesity.
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