Importance of Resistance Training
Resistance training is often referred to as a more common term, weight-lifting. However, when people think of weight-lifting they often think of Arnold Schwartzenegger type individuals at the gym grunting with bulging muscles and a ridiculous 8-pack. Resistance training does not have to be this intense, and also does not even have to be performed in a gym. Just a few water bottles and some grocery bags is really all you need.
Why do I need resistance training? Let’s help define what resistance training is first. Resistance training is performing any movement against an outside resistance. A common exercise that people can relate to is a biceps curl. This exercise can be completed with any outside resistance like a water bottle or a can of beans to start off. This low weight will begin to develop the muscles that are targeted during the exercise (building strength), and help to build bone density (to fight osteoporosis), but won’t make you look like Arnold.
I do a lot of walking, isn’t that enough? Walking is a great exercise to keep your body moving and stay healthy, however, there are benefits from resistance training that you won’t receive from walking. Walking is mainly focused on the lower body and helps keep the joints and bones strong in the legs, but doesn’t address the upper body at all. Beyond that, walking requires very little muscular activity on a level surface. Incorporating resistance training into your exercise routine can help develop your overall body composition, and help tighten some of those areas that feel a little “looser” than they were in your 20’s. A great exercise to work the glutes and develop the strength of the hips is the standing hip abduction motion.
Won’t lifting weights make me look bulky and muscular? Developing bulky muscles takes serious time and effort and includes lifting heavier weights over time. Doing some simple resistance training won’t bulk your muscles, but you will still get the benefits from the added resistance. Lifting 1-5 pound weights won’t build your muscles so they look like rocks, but will help to tighten and tone those areas that you may be concerned about as well as develop strength in your bones.
I just want to lose weight, isn’t running and cardio the best way? Running is a great way to keep your heart, lungs, and circulatory system strong, but isn’t exactly an efficient way to lose weight. Cardio exercise can burn a lot of calories during the exercise, but once the exercise is done the benefits stop. Resistance training builds muscle and just the presence of muscle burns calories. Muscles are energy hungry and the more muscle you have on your body the more calories your body burns, even at rest.
I’ve never done resistance training before, where do I start, and how much is too much? Lifting a weight that you can comfortably lift 20 times without breathing hard or using momentum to complete the motion is a great place to start. Remember that beginning a new routine takes time and that your body needs to recover following any activity. If a muscle is sore following activity it’s a good idea to wait until the soreness has dissipated before working it out again, otherwise injury may be in your future.
If I can get hurt, why would I do resistance training at all? With improper instruction and incorrect form injury can occur with resistance training. However, with proper instruction and form, resistance training can help to prevent injury and also keep you doing the things you want to do. Muscle imbalance is a common cause of dysfunction which is why physical therapy incorporates exercise as one of its main treatment components.
As a general disclaimer, always be sure you maintain safety at all times and never perform a motion that feels wrong or uncomfortable.
Congratulations!! You’re now smarter than you were yesterday.