Categories >> Treatments >> Physical Exercise >> Resistance / Strength Training
Resistance exercise, also known as strength training or weight training, is a type of exercise that increases muscle strength and endurance. It involves working muscles against an external force, such as a weight or band. [1, 2, 3]
How it works [4]
• Muscle size: Resistance training increases the size of skeletal muscle fibers, a process called hypertrophy. [4]
• Bone density: Resistance training can increase bone mineral density by 1–3%. [5]
• Pain relief: Resistance training can help with low back pain, arthritis, and fibromyalgia. [5]
• Aging: Resistance training can reverse some aging factors in skeletal muscle. [5]
How to do it [1, 3]
• You can use your body weight, like in push-ups and squats, or equipment like dumbbells and resistance bands. [1, 3]
• For each muscle group, you can try one set of 8–12 repetitions, working the muscles until they’re fatigued. [6]
• You can try to exercise each muscle group at least twice a week, with at least two days of rest between workouts. [6]
Benefits [2]
• Resistance training can help build strength, anaerobic endurance, and the size of skeletal muscles. [2]
• It can also help promote bone development and relieve pain associated with arthritis and fibromyalgia. [5]
[1] https://www.ereps.eu/news/resistance-training-exercises-concepts-you-should-use
[2] https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-preventing-injury
[3] https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
[4] https://www.ptpioneer.com/personal-training/certifications/nasm/nasm-pes-chapter-10/
[5] https://pubmed.ncbi.nlm.nih.gov/22777332/
[6] https://www.heart.org/en/healthy-living/fitness/fitness-basics/strength-and-resistance-training-exercise
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