Health Benefits Of Resistance Training

The Study

In a 16 study review, the health benefits of resistance training were investigated. 

Here are the major results:

- Resistance training was associated with a 17% reduced risk of cardiovascular disease.

- Resistance training was associated with a 17% reduced risk of diabetes.

- Resistance training was associated with a 12% reduced risk of cardiovascular disease.

- Resistance training was associated with a 15% reduced risk of all-cause mortality.

British Journal of Sports Medicine 2022;0:1-10.

Take Home Message

The health benefits of cardiovascular exercise are widely known. However, many people completely ignore resistance training. This is a shame because retaining muscle mass as we age is crucial to maintaining a high level of functioning. If you are trying to lose weight, it is also a critical part of any weight loss program. As this study shows, these benefits are only the tip of the iceberg when it comes to the health effects of weight lifting.

Hit the weights at least twice per week. You don’t have to spend a ton of time and you don’t have to use super heavy weights. A typical full body workout for my clients takes 20 minutes or so. The key is consistency and variety. You need to switch up your exercises every 7 weeks or so to keep your muscles guessing. If you are intimidated, consider hiring a personal trainer for a session or two to get you started.