WHAT IS RESISTANCE TRAINING?

 

Resistance Training or commonly known as weight lifting is a form of exercise that requires you to push, pull or resist against an external force or your own bodyweight. During the performance of exercise muscle contractions are needed to complete the movement and reap the benefits of the movement. 

 

Resistance bands, bodyweight, cable machines and free weights such as barbells or dumbbells are forms of resistance training. 

 

Benefits 

 

Resistance training isn't only for individuals who want to change the way they look but it can be beneficial for other reasons (1,2,3) :

 

  • Improved joint health. 
  • Reduced injury risk. 
  • Improvement or maintenance of flexibility and mobility.
  • Prevention of osteoporosis (weak and frail bones).
  • Improved cardiovascular health (such as heart health).
  • Better mood and stress management.

 

Recommendations

 

To maintain a healthy lifestyle a minimum of 2 resistance training sessions should be performed per week, with healthy adults performing around the rep range of 8-12 reps and older more fragile individuals performing in a higher rep range of 10 and above (4). 

 

 

Resources

 

1. https://www.sciencedirect.com/science/article/pii/S0091743501909090

2. https://www.sciencedirect.com/science/article/abs/pii/S0378512217308563

3. https://www.sciencedirect.com/science/article/abs/pii/S0749379703001776

4. https://www.prescriptiontogetactive.com/app/uploads/resistance-training-ACSM.pdf

 

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