Need To Know...Resistance Training

More and more we’re reading about the benefits of resistance (weight) training. Whilst the weights room may still be pumped with testosterone and occupied by heavy guys grunting their way through reps and sets there are increasing numbers of women tiptoeing over the threshold and perfecting their deadlift.

So what’s the big deal? And why is incorporating resistance training into your regime beneficial no matter what your main aim?

Resistance training burns fat effectively but allows you to maintain (or build) muscle mass – the more lean muscle you have, the more effective your body is at burning calories at rest.

Resistance training increases the number of calories you burn post workout. Evidence suggests that your body continues to burn additional calories for up to 38hours after as it works to replenish and rebuild itself.

Resistance training helps prevent degenerative conditions. As you get older bone density and muscle mass naturally declines; adding some resistance training to your workout regime can help combat this keeping you fitter and healthier for longer.

Resistance training helps prevent injury. Linked to the above point, resistance training strengths tendons, ligaments, muscles and bones and improves stability and coordination.

You can easily target specific areas of your body. Cardiovascular training burns calories and fat but doesn’t distinguish between your belly and your bum. Weight training allows you to target those areas you want to work most on.

It doesn’t take long to see how your hard work is paying off. Add just two resistance sessions a week to your regime and you are likely to see results within a month.

Resistance training is a core workout in itself. Rule number one for resistance work is to engage those core muscles! To keep correct form and stabilise movement you need to be aware of your core at all times...you won’t get very far with all of those crunches and leg raises if you don’t have a strong internal core.

It’s a common misconception that lifting weights will leave you looking like the incredible hulk. I cannot stress enough that this really isn’t the case. It takes a lot of heavy weight and a LOT of food (and probably a concoction of steroids) for a woman to see big gains in terms of muscle mass. And also, hormones play a star role in gains. Put simply, women don’t have the required levels of testosterone to facilitate that veined, bulky look.

Using your own body weight or keeping it light is enough to benefit from resistance training so give it a go! And if you’re afraid that the guys will be looking at you, don’t be…they’re too busy competing with the other guys in the room and checking themselves out in the mirror to worry about you.

Watch this space for a some simple, effective and fun resistance workouts you can add to your regime!