The One About Resistance Training…. (aka Weight Training aka Strength Training)
What is Resistance Training?
Resistance training is a form of exercise that involves using force to induce muscular contractions to strengthen and build muscle.
Who Should Be Resistance Training?
Everyone!
But some people should seek advice prior to starting, and many would benefit from more supervision at least initially.
If you have any of the following conditions, it would be worthwhile have a specific discussion prior to starting:
Musculoskeletal conditions such as back pain, osteoporosis, osteoarthritis, injuries
Cardiorespiratory conditions such as post-heart attack, heart disease, high blood pressure;
Neurological conditions such as Motor Neuron Disease, multiple sclerosis and Parkinson’s Disease.
Metabolic conditions such as diabetes and high cholesterol.
10 Benefits of Resistance Training
Makes you stronger:
The obvious one!
Resistance training stimulates muscle fibres to adapt and grow stronger over time, leading to improvements in overall strength and power.
It also Helps with Maintaining Muscle Mass During Weight Loss - there have been concerns recently about potential muscle loss with weight management medications such as ozempic (semaglutide). Resistance training is specifically advised for lean mass (muscle) preservation during weight loss of any type, especially those interventions such as medications and surgery that will possibly lead to greater weight loss (study).
Improves Bone Density: The mechanical stress imposed by resistance training stimulates bone remodelling, resulting in greater bone density and reduced risk of osteoporosis and fractures.
Helps you live longer: A recent meta-analysis found that just 30 to 60 minutes a week of strength training resulted in a 10% to 20% lower risk of dying during the study period from all causes compared to those who did no strength training.
Increases Metabolic Rate: building muscle is the only effective way of increasing your metabolic rate.
Decreases abdominal fat: A resistance training regimen in midlife may help to counteract the abdominal fat redistribution associated with the menopausal transition study here.
Prevention of Diabetes: Regular resistance training enhances insulin sensitivity, promoting better blood sugar control and reducing the risk of type 2 diabetes.
Heart Health Benefits: Engaging in resistance training can lead to improvements in cardiovascular health by reducing blood pressure, improving lipid profiles (study).
Reduce joint pains and injuries : Strengthening the muscles around joints through resistance training can help improve joint stability, reduce the risk of injury, and alleviate symptoms of chronic conditions such as arthritis.
Improving Function: Particularly important as we age. Resistance training improves functional strength and movement patterns, making everyday tasks easier to perform and reducing the risk of falls and injuries.
Enhanced Mental Well-being: Resistance training has been shown to positively impact mood, reduce symptoms of anxiety and depression, and enhance cognitive function, promoting overall mental well-being.
So How Do You Get Started?
There are many options and it is just a matter of finding one that works for you.
At Home Resistance Training
I don’t do my resistance training at home however this may be the best solution for your personal situation.
Here are some do-it-yourself-at-home options which have been recommended to me by colleagues who love the flexibility of this style of exercise and have sifted through the millions of options.
**I have not checked these out myself**
But at the very least it gives you a place to start looking for a good fit for you.
This is not appropriate for all individuals. If in doubt, get in touch.
YouTube
Caroline Girvan (Iron Series)
https://www.youtube.com/@CarolineGirvan
Fitness Blender
https://www.youtube.com/@fitnessblender
Tip: go to website to filter
Move with Nicole
https://www.youtube.com/@MoveWithNicole
Madfit
https://www.youtube.com/@MadFit
Basic Starter:
https://www.youtube.com/@jamiehayes6714
Dr Carrie Holland
https://www.youtube.com/@carriehollandmdcpt/featured
Lift with Cee
https://www.youtube.com/@LiftwithCee
Team Body Project
https://www.youtube.com/@BodyProjectchallenge
The Body Coach
https://www.youtube.com/@TheBodyCoachTV
Apps
Boostcamp App
Sweats App
FitOn app
Needing a Bit More Help?
There are many reasons why someone may want more help when resistance training, here are a few:
If you have a chronic injury or illness
To ensure your technique is correct
To access appropriate equipment
To determine which exercise/s will benefit you most in your situation
To get the most out of your time spent
For motivation
So who is around for help?
Personal Trainers
In a nutshell, personal trainers are best at helping well people improve their fitness and stay well.
They help with identifying health and fitness goals, designing exercise programs, and they assist with motivation.
We have developed a relationship with a like minded Personal Training Group in Crows Nest if you are looking for a recommendation.
Exercise Physiologists
Both Exercise Physiologists and personal trainers can work with those who want to improve their health and well-being, however Exercise Physiologists are trained to treat people with chronic conditions in addition to those without any known conditions.
EP’s undergo a four year university degree and are held to stringent standards of accreditation that must be fulfilled annually. They are required to have extensive knowledge, skills and experience in exercise delivery, provision on health modification counselling and understanding of complex and chronic health conditions.
While EP’s are more likely to work with individuals with some form of pain, injury, illness or disease, they do also work with people without any known health conditions.
We have sussed out some great EP groups in the local area, get in touch for our recommendations.
Physiotherapists
Physiotherapist’s are a great first point of contact if you have a musculoskeletal injury as they are able to assess and provide a diagnosis. They can then develop a treatment plan.
Ongoing exercise therapy is then continued with a Physio or EP.
Often physiotherapists and EPs work together.
We have checked out a great group of Sports Physicians/Physiotherapists doing strength and balance classes. Let us know if this is the form of strength training that best appeals to you.
Who Should I See?
Most people with a musculoskeletal condition would benefit from at least one session with a physiotherapist or exercise physiologist to advise on a plan.
In an ideal world, gold standard treatment would mean that this would be an ongoing relationship.
However if you have been assessed as safe to exercise at home, the best strength training is the strength training that you do so choose what works best and follow the rules below…
Guidelines for Safe Strength Training
Performing muscle-strengthening exercises the wrong way can do more harm than good. It is important to:
Always warm up and cool down properly.
Use proper form to avoid injuries and maximise gains. If in doubt, you may do better with a physiotherapist/EP led class or one-on-one session.
Breathe out when you are lifting or pushing; breathe in as you slowly release the load or weight. Never hold your breath while straining. This can put strain on your pelvic floor.
Don't lock your joints; always leave a slight bend in your knees and elbows when straightening out your legs and arms.
Don't push yourself too hard. It is important to have a rest day in between days where you do resistance training. If you've been sick, allow yourself to fully recover before starting again.
Strength training exercises should not cause pain while you are doing them. If an exercise or movement causes significant pain, stop doing it! When performing an exercise, stick with a range of motion that feels comfortable. Over time, try to gradually extend that range.
Listen to your body and cut back if you aren't able to finish a series of exercises or an exercise session, can't talk while exercising, feel faint after a session, feel tired during the day, or suffer joint aches and pains after a session.
Still Not Convinced?
Let’s talk about what is really stopping you!
Excuse #1
“I don’t have time.”
You may have a busy job; you may have kids and associated after-school activities; you may be looking after unwell relatives or friends. You may have all of the above! Meanwhile, you are also trying to make healthy dinners, keep your house under control and any number of the responsibilities that fill our day. There are periods of life that are so busy.
We have all heard the quote taken from airlines which is becoming a self-care mantra:
‘Put your own oxygen mask on first, before helping others’
But it does make sense. We need to be at our best to then do our best.
Solution: We need to re-examine our priorities. As hard as it is, we need to put our self care on our list. Start small, block out some protected time each week and treat it as an essential weekly commitment. Slowly build the time set aside for yourself from there.
Excuse #2
“I don’t like gyms.”
Is it because the gym membership is expensive? Or is it that you just don’t like to exercise around a lot of people? Maybe you don’t like the mirrors, or the music? Maybe you don’t feel confident using the machines. Or the people that the gym attracts (are they super young hard core fitness types?!).
Solution: There are a lot of ways to do exercise and resistance training, and as discussed earlier, it doesn’t have to be at a gym (remember our home based options above).
And not all gyms are the same.
Sometimes it is a matter of having someone there with you to make you feel comfortable (hint: an EP or PT can help with this).
But you just need to find out what works for you, and a way forward to incorporate this into your life.
Excuse #3
“I have bad knees or bad back, or a bad ….”
Solution: This is where an Exercise Physiologist or Physiotherapist is invaluable to safely develop an exercise program that works for you. They will ensure that you can exercise without further injury, and they will develop a plan to help you treat your pain with exercise. There is always something that you can do, it is just finding a way to safely do it.
Excuse #4
“I am not an exercise person”
There are definitely people who find fulfilment in exercise. And then there is everyone else.
Solution: While we can use this as an excuse, just consider all the things we do in our day to day lives that we may not necessarily enjoy, but do for other reasons. Because we are adults and we have to!
Add strength training to that list.
Excuse #5
“It hasn’t ‘worked’ in the past”
We know that unfortunately, exercise can be pretty low bang for your buck from a weight loss perspective. However there are many other reasons to exercise which can be used for motivation, and it is all about finding your why.
Solution: Develop a list of ‘whys’ for you and keep those front of mind. Then set small, realistic steps to reach your goals
These goals may include being able to get down on to the floor with your kids or grandkids, it may be being free of knee pain, it may be reversing or preventing a chronic condition.
If you need help finding your why, get in touch!
So now that we got some of our top excuses out of the way, let’s talk about getting started.
If you want to talk more about this, book in for a chat here!
