Resistance or strength training refers to any activity that builds muscle. Types of resistance training include:
- Weight machines, for example the leg press and lat pulldown. These are either pin-loaded or hydraulic and transfer the weight to the person using the machine. These are good for the beginner and establishing correct technique.
- Free weights, including dumbbells, barbells and kettlebells. These encourage greater core muscle activation for stability.
- Resistance bands or Therabands. These are often used in the rehabilitation of injuries or post-surgery as they allow resistance to be built gradually.
- Body weight. Your own body weight can be used as resistance in exercises such as sit to stands, squats, pushups and situps.
The benefits of regular resistance training include:
- Increased strength, power and endurance
- Improved body composition, with increased lean muscle mass and reduced body fat
- Improved posture
- Increased bone density and strength, which is particularly important for post-menopausal women in preventing osteoporosis
- Improved balance and stability to reduce the risk of falls
- Improved performance of activities of daily living, e.g. gardening, playing golf
- Greater control of health conditions including diabetes and osteoarthritis
If you would like to learn more about how resistance training can help you, please call to book an appointment with one of our Exercise Physiologists.