Resistance Training can be used to achieve a variety of beneficial results and most individuals would benefit from 1–3 resistance workouts a week in conjunction with regular aerobic exercise. If most of the readers aren’t competing in any bodybuilding events soon I will concentrate on the more functional benefits of resistance training.
Improved Body Shape: Firm, sculpted muscles are the highly sought-after aim of men and women alike. Visible muscle tone is not only a sign of health and fitness; it has become recognized as an attractive attribute that we associate with the wealth and success of the rich and famous.
Increased muscle tone is best achieved by completing a combination of resistance and aerobic workouts.
Increased muscle strength: As well as making your body look good, resistance training can be used to increase muscle strength for more functional reasons i.e. improved posture, digging the garden or carrying the shopping etc…
Increased muscle power: More advanced resistance training programs that include performing exercises with increased momentum will improve muscle power, i.e. for throwing a netball or kicking a football or swinging a golf club.
Increased metabolic rate: Muscle tissue is metabolically active and the more of it you have the more calories you will burn – even at rest! Making losing and maintaining a healthy weight much easier.
Improved bone health: Regularly participating in resistance based exercise helps to maintain peak bone mass and avoid the onset of osteoporosis. From the age of 30, bone mass starts to decline. Women have a greater risk of developing osteoporosis and from the age of 40 can expect to lose approximately 0.5–1% of their bone mass per year. Postmenopause this increases to a 2% reduction in bone density per year. Resistance Training can help to maintain bone density and delay this degenerative process.
The training portion of the program is broken down to suit your schedule, There is a total body workout starting on a Monday and then there is a 3-day split.