20 Health Benefits of Resistance Training

All of these health benefits are more prone to be achieved in two 15-20 minute training sessions weekly.

Resistance training,

• Reduces body fat and helps maintain or cut the body weight. Therefore, it prevents being overweight or obese.

• Reduces the risk of developing hypertension, ischaemic heart disease, diabetes mellitus, and stroke.

• Reduces the risk of some cancers (colon, breast, endometrial, and lung cancers).

• Improves the functions of the gastrointestinal tract.

• Increases the basal metabolic rate. Therefore, it helps burn more calories daily.

• Improves VO2max.

• Builds the muscle bulk (muscle hypertrophy) and improves the body shape. It also lowers the risk of developing age-related muscle atrophy (sarcopenia).

• Improves isometric, dynamic, and isokinetic properties of the muscles. Therefore, it improves the muscle power.

• Improves endurance of the muscles.

• Reduces bad cholesterol levels and increases the good (HDL) cholesterol level.

• Helps control blood pressure.

• Helps control blood sugar levels because, it improves insulin sensitivity and glucose tolerance.

• Reduces the resting heart rate. It improves health of the heart as well as lungs.

• Increases bone density and lowers the risk of osteoporosis and fractures. It lowers the symptoms of arthritis. Resistance training can lower the pain by 43 % in individuals with osteoarthritis (OA).

• Improves the flexibility of the body. Therefore, it reduces the risk of injuries and improves the performance.

• Helps survive during disaster situations.

• Improves the mobility, power, posture, coordination, balance, and speed.

• Improves mood and sleep pattern.

• Helps manage depression, anxiety disorders, and stress.

• Reduces the risk and symptoms of low back pain.

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