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    Home » Main Meals

    Benefits Of Resistance Training: Why It's Great For Your Health

    Please consult your physician before beginning any exercise program.  See full disclaimer

    There are more benefits to resistance training than just weight-loss perks. Unfortunately, so many people (especially women) are nervous about getting started with any kind of strength training for fear of getting too big.

    I have an advertisement relationship with the ads in this post. Check out my disclaimer here

    If you want to get fit, prevent injury, play with your kids, and generally feel better day to day, start resistance training!

    Pinterest image with text: woman in red shirt and black pants performing a barbell bench press in the gym

    Strength training is something I fell into, not something I aimed to dominate. I adore resistance training (as a Certified Strength & Conditioning Specialist it's kind of my jam). Specifically, lifting heavy weights.

    I have found my greatest self in resistance training and experienced all of the benefits below.

    In the ten years, I've been a coach I have found that adding some form of resistance training into clients' programs not only helps them achieve their immediate goals but it helps them surpass them.

    This finding is the exact reason I created the SMASH Fit For Life home workouts, so that busy moms can feel strong, energetic, and confident.

     

    Resistance Training Does Not Always Mean Heavy Weights.

    There are many reasons why I love resistance training (read below!) but before I get you all motivated there's one thing I'd like you to keep in mind: just because you train with weights doesn't mean they have to be uber heavy.

    I think what most people fear when starting a strength training program is that they don't want to be one of those people lifting what equals their body weight on a bar off the floor- and that's okay!

    I am personally one of those people but you don't have to be. Instead, what you need to focus on is using external resistance that challenges you.

    • Dumbbells
    • Barbells
    • Resistance bands
    • Kettlebells

    You don't need to consistently add weight to a bar but you do need to progress your workouts (volume, tempo, isometric training, eccentrics, etc. There are a lot of ways).

    This also means that it is 100% possible to reap the benefits of resistance training at home. With so much at-home gym equipment available, this is a great option for beginners.

    In the SMASH home workouts, the moms only use one set of dumbbells and a mini band.. because that's all you need to get started.

    Regardless of the resistance training method you choose, when you stay consistent the benefits of resistance training are immeasurable. Even better if you place an emphasis on functional training.

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    Benefits Of Resistance Training: It Helps Increase Your Metabolism

    In simple terms, resistance training stimulates your muscles so they require fuel to repair, perform, and grow (in a good way). Because muscles then use the fuel instead of storing it your metabolism increases.

    Learn more about using exercise to boost your metabolism!

    Cardio is normally a staple for people who have weight loss goals however (though weight loss goals really require a four-pillar approach), it only burns calories at that moment. One of the benefits of resistance training is that it helps you build muscle which then burns calories all day long.

    Reason #2 Day To Day Activities Become Easier

    The stronger you get the easier it is to perform daily tasks like picking up kids, carrying groceries, and moving furniture.

    This is easily one of my favorite benefits of resistance training and especially true when you focus on building strong glutes. Of course, there are specific movements to help with this but in general, the stronger you are the easier daily stuff becomes. 

    If your structure your training appropriately and keep pushing yourself, your strength will continue to build. This is why my signature course SMASH Fit For Life is so effective.

    Reason #3 Injuries Are Prevented

    Not only will you understand how to use proper form when performing daily tasks thus reducing injury but you'll also know how to recruit the necessary muscles to complete the task and provide less risk to joints, ligaments, and tendons by being strong.

    The biggest example of this is from strengthening your glutes. Glutes are one pillar of back pain and by keeping them stronger you're less likely to injure yourself.

    Reason #4 You Need To Work Out Less

    As your body adjusts to lifting weights it needs time to recover and improve. During this process, you're still burning calories.

    This means that you don't need to lift weights as often as you would have to work out if you were just say running. Cardio may burn calories while you do it, but that's it. Resistance training allows you to burn calories long after you've completed your workout.

    Reason #5 Your Body Will Look Leaner/More Toned

    To be honest, there is not a word I despise more than "tone". But I'll succumb to the fact that people resonate with it.

    Regardless, strength training is what gives you the look so any people seek: one with defined muscles. Believe it or not, we need muscle. It is muscle that gives the "toned" look.

    Woman in dark clothes in gym performing a barbell back squat

    Benefits Of Resistance Training Reason #6 Your Quality Of Life Will Improve As You Age

    If you don't use it you'll lose it. It' a true statement! As we age we tend to use our muscles (and our bodies in general) less. Our muscles naturally atrophy (get smaller) and thus our metabolism slows.

    If you continue to stimulate your muscles though you'll be able to keep doing the things you love as you age instead of experiencing limitations that are becoming all too common.

    Reason #7 You'll Sleep Better

    Just like fresh air for children, lifting weights takes a lot of energy. This means that you're going to need your rest in order to recover. Your body knows this and helps give you the best sleep it can.

    Reason #8 Resistance Training Helps Your Bones

    Progressive loading on your skeleton helps prevent and improve osteoporosis (along with the necessary nutrients). Just like muscles bones can breakdown, recover, and repair. Just at a much slower process.

    When you challenge them outside their normal activities they respond and become stronger.

    Reason #9 To Improve Performance

    If you're a sports enthusiast, lifting weights will improve your performance. Even if you have no intention of doing anything professional, it's nice to know that cross-training works!

    Likewise, if you want to add running (you can learn to run here) to your regime you'll be better able to perform it just from being strong.

    Pinterest image with text: woman in red shirt and black pants performing a barbell bench press in the gym

    Reason #10 You'll Improve Your Posture

    So long as you place your focus on the appropriate areas (posterior chain, glutes, upper back muscles ), stronger muscles help pull your body into alignment and help you stand and sit easier. Learning to activate the proper muscles and really use them will improve your posture.

    Reason #11 Resistance Training Is A Great Way To De-Stress

    This is actually the main thing I use resistance training for. People who lift weights are shown to respond more calmly in stressful situations (you can listen to one mans journey out of depression). It could be all the endorphins hitting your brain (yay) or just that you have an "outlet' for when you are stressed.

    While yoga for anxiety can help immensely, strength training can do. Different forms for different people 😉

    Reason #12 Improved Balance

    The stronger you are the better your balance. Basically, because your body is able to maintain balance (due to your muscles working properly) on unstable surfaces. This is perfect as you age as you're less likely to receive injuries from falling.

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    So there are you are! Twelve amazing benefits of resistance training. Strength training isn't just for those of us who want to max out our pulls. It's for everyone.

    It improves the quality of life, keeps you strong, and will help you live longer (and be able to keep up with your kids). Figure out what works best for you and start picking up some weights!

    More Fitness Tips For Moms

    • Woman laying on floor with one knee bent and other in a hamstring stretch.
      5 Best Hamstring Exercises for Runners
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      Want to Run Better? These 11 Tips Change Everything
    • Woman performing a squat with a pink mini band around her legs.
      36 Mini Band Exercises + A Full Body Workout
    • Woman in piegon pose on a bench for a glute stretch.
      9 Best Glute Stretches

    Reader Interactions

    Comments

    1. ryan

      May 25, 2017 at 4:34 pm

      great post! I think a lot of times people get the idea that to lose weight, you need to do cardio cardio cardio. Weight training has so many benefits!

      Reply
      • fitasamamabear

        May 25, 2017 at 4:35 pm

        Agreed! Cardio has a time and place but resistance training gives you more bang for your buck

        Reply
    2. Dianne Salonga

      May 25, 2017 at 5:23 pm

      Your body is not like a body of a mommy 🙂 Kudos to your awesome workout! Resistance training indeed have many benefits the same with running and intense house chores.

      Reply
      • fitasamamabear

        May 26, 2017 at 1:08 am

        Well thank you- really! I think all forms of activity (intense house chores included!) have their benefits- depends what you enjoy!

        Reply
    3. Janet Earling-Bencivenni

      May 25, 2017 at 5:27 pm

      Great information! I am one of those who have decided I should pick up uber heavy stuff, as a new challenge, but.....

      Reply
      • fitasamamabear

        May 26, 2017 at 1:08 am

        Ahhh that's so exciting! I love heavy lifting, like seriously love it haha it's definitely a challenge and you totally have to work for it. But it's sooo worth it. If you need helps/tips/tricks please just reach out!

        Reply
    4. Kaitlin

      May 26, 2017 at 4:49 pm

      Thanks for this information - I have been doing a lot of cardio because weights intimidate me but these are such good reasons I need to start with resistance training!

      Reply
      • fitasamamabear

        May 26, 2017 at 11:17 pm

        Weights can definitely be scary! Take it slow and small. And workout where you feel more comfortable- a gym isn't always the perfect environment 🙂

        Reply
    5. melissa chataigne

      May 26, 2017 at 4:55 pm

      I do agree with a lot of this, but you must balance with cardio. I used to be a weights girl and stopped for a while a lost 30lbs. I think it depends on your body. I find the same benefit with yoga and fewer weights to remain tone as I bulk easily. Great tips though, because most people never even try!

      Reply
      • fitasamamabear

        May 26, 2017 at 11:17 pm

        Body type has a lot to do with it but it also depends on your goals. I have a very tiny frame naturally and build next to nothing with resistance training, where as ectomorophs will naturally build more due to their shape. It also depends on the repetition range of choice as some are more prone to hypertrophy than others. Regardless, you're right- everyone should give some sort of resistance training a go as there's so many other perks than just body composition.

        Reply
    6. Christie Moeller

      May 27, 2017 at 3:38 am

      So many great reasons. Now I just need to motivate myself to start!

      xoxo Christie
      https://icanstyleu.com/blog/

      Reply
      • fitasamamabear

        May 27, 2017 at 5:47 pm

        Starting is the hardest part! You'll get to it though 🙂

        Reply
    7. Kim

      May 31, 2017 at 11:19 pm

      I do a weight class every Saturday and I LOVE it...in addition to yoga and barre:)

      Reply
      • fitasamamabear

        June 01, 2017 at 12:33 am

        Wow awesome balance on the workout front- way to go! Glad you enjoy the weight class... feels soo good!

        Reply
    8. Glenna

      June 01, 2017 at 4:06 am

      Thank you for sharing! It is a great reminder of why I need to work out more frequently.

      Reply
      • fitasamamabear

        June 01, 2017 at 3:39 pm

        Well when you get to it.. make sure it's a workout you enjoy;)

        Reply
    9. Sarahi Cardenas

      June 01, 2017 at 5:22 pm

      As a dancer I never felt like this could be an option for me. After reading this post I might consider it now haha. Love all the information here!

      xo,
      Sc

      https://www.sarahicardenas.com/the-coffee-haunt/

      Reply
      • fitasamamabear

        June 01, 2017 at 11:47 pm

        Resistance training can definitely help improve your dance skills- you'd just have very specific goals. Love that you have an activity you love though!

        Reply

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