Unfortunately there's a common misbelief among females that lifting weights or adding resistance training to your fitness regime will make your physique look "bulky".
We're here to bust this myth and share the truth why resistance training is actually a super effective form of exercise.
It’s likely you’ve heard the term resistance training interchangeably used with the terms strength or weight training.
These styles of training requires the body to move against an opposing force like weights or resistance, such as dumbbells, barbells, booty bands or machines.
Strength training can encompass anything from bodyweight exercises to plyometrics, whereas weight training involves the use of equipment such as free weights and weighted machines. Resistance training can include other popular formats of training such as HIIT, pilates, and yoga.
At Move With Us, resistance training is incorporated in all of our programs to accommodate for the fitness goals of fat loss, muscle gain or the combination of the two.
You’ll find resistance based circuit style training workouts in our popular 4 Week FIT Program.
Strength focused training in our 8 Week STRONG Program and;
The option of bodyweight only and minimal equipment, resistance based workouts in our 6 Week ACTIVE Zero Equipment Program.
Benefits of resistance training
We strongly encourage incorporating at least 2 to 3 resistance training focused sessions a week as it’s believed that resistance training improves your metabolism, strengthens your muscles and bones, and leads to better overall health and wellbeing.
Improves your metabolism
One of the reasons why many women turn to cardio is due to the commonly held belief that cardio is the most effective form of exercise to boost your metabolism. Despite the great health benefits that come with cardio training, resistance training is actually proven to be superior in this aspect.
Research shows that regular resistance training can increase your basal metabolic rate so even outside of training, your body will burn more calories throughout the day!
While cardio can assist with increased energy expenditure, it's important to realise that avoiding resistance training can place you at a disadvantage.
If you're looking to reduce your body fat percentage we recommend including resistance training in your fitness routine. This will allow you to consume more calories and feel much more comfortable as opposed to constantly reducing your intake and increasing cardio.
Promotes strength and muscle growth
As mentioned earlier, many women skip resistance training to avoid getting "bulky". Accredited Exercise Physiologist and Personal Trainer Dr. Tony Boutagy emphasises that weight training does not lead to instantaneous muscle growth. In fact, it takes time and consistency to build muscle.
He further explains that the general concern is that one will grow muscle and increase fat at the same time. To ensure this doesn’t happen, Dr. Boutagy explains it is possible to build lean muscle mass and stay lean by controlling your nutrition, in addition to aerobic and resistance based training.
In fact, Dr. Boutagy strongly encourages including forms of resistance training in your fitness regime to build your strength, muscle and bones, while also promoting other beneficial factors such as improved flexibility, mobility and posture.
Improved overall health and wellbeing
Performing just 2 to 3 resistance training based sessions per week can lead to a number of positive improvements in both your physical and mental wellbeing.
Resistance training sessions can lead to beneficial outcomes for your physical health such as:
- Improved cardiovascular health
- Prevention or control of chronic conditions such as heart disease, diabetes, dementia and obesity
- Improved insulin sensitivity
- Regulation of blood sugar levels
- Stronger bones and muscles
- Better flexibility and functional mobility
From a mental perspective, incorporating resistance training into your routine can enhance your mental health by reducing symptoms of anxiety and depression. It can also lead to a positive increase in your self esteem, as well as help to improve cognitive function.
Experience our favourite resistance based training sessions with a 7 day free trial of the Move With Us App.
You'll receive access to hundreds of effective home and gym workouts, suited to all fitness levels and abilities.