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Resistance Training

Resistance training, also known as strength training or weight training, is a form of exercise that involves using resistance or weights to work the muscles. The aim of resistance training is to build muscle strength, endurance, and size, and to improve overall body composition.

Examples of resistance training exercises include weightlifting, bodyweight exercises, resistance band exercises, and circuit training. Weightlifting exercises include exercises such as bench press, squats, deadlifts, and shoulder press. Bodyweight exercises include push-ups, pull-ups, and squats. Resistance band exercises use resistance bands to work the muscles, and circuit training involves performing a series of exercises in a sequence with minimal rest between sets.

Dr. Danielle Belardo, MD.

April 20, 2023

One study published in the Journal of Strength and Conditioning Research found that resistance training can significantly reduce the risk of developing metabolic syndrome, a condition associated with an increased risk of cardiovascular disease and diabetes. Another study published in the American Journal of Preventive Medicine found that resistance training can improve bone density and reduce the risk of osteoporosis in postmenopausal women.

The amount of resistance training an individual should do can vary depending on their fitness goals, current fitness level, and personal preferences. However, the American College of Sports Medicine (ACSM) recommends that adults perform resistance training exercises for all major muscle groups at least two times per week.

In terms of the number of sets and repetitions, the ACSM suggests performing 1-3 sets of 8-12 repetitions for each exercise, with a weight that is heavy enough to fatigue the muscles by the last repetition. For those looking to improve muscular endurance, performing 2-3 sets of 15-20 repetitions with a lighter weight is recommended.

It's important to note that the frequency, intensity, and duration of resistance training should be gradually increased over time to continue making progress and avoid injury. Additionally, incorporating rest and recovery days into your training schedule is essential for muscle repair and growth.

Overall, it's important to consult with a qualified fitness professional to create a personalized resistance training program that is appropriate for your individual needs and goals.

Resistance training plays an important role in weight loss and weight maintenance.

When it comes to weight loss, resistance training can help to preserve lean muscle mass while reducing body fat. This is important because when we lose weight, we often lose both fat and muscle, which can slow down our metabolism and make it more difficult to maintain weight loss. Resistance training can help to counteract this by maintaining or even increasing muscle mass, which can help to boost metabolism and improve body composition.

Additionally, resistance training can help to burn calories both during and after the workout. This is because resistance training can increase muscle mass, and muscle tissue requires more energy (calories) to maintain compared to fat tissue. Therefore, the more muscle you have, the more calories your body will burn at rest.

In terms of weight maintenance, resistance training can help to prevent weight regain. This is because resistance training helps to maintain lean muscle mass, which can help to prevent the decrease in metabolism that often occurs with weight loss. Additionally, resistance training can help to improve overall physical function and mobility, which can make it easier to maintain an active lifestyle and continue to burn calories.

Overall, resistance training is an important component of a weight loss or weight maintenance program. By preserving lean muscle mass, burning calories, and improving physical function, resistance training can help individuals achieve and maintain a healthy weight.

In conclusion, resistance training is a highly effective form of exercise that offers numerous health benefits. Whether you are looking to build muscle strength, improve your body composition, or reduce your risk of chronic disease, resistance training can help you achieve your goals.