Benefits of resistance training

Regular participation in resistance training can provide a range of positive health benefits. These include increased bone mineral density which can reduce the risk of osteoporosis and related fractures later in life. It increases muscle strength, improves posture, and boosts metabolism which can assist with weight management. Despite these well-known health benefits, resistance training is often not implemented into exercise routines.

Resistance training is a form of strength training that involves some form of resistance used against a muscle contraction. When resistance training is undertaken repeatedly and consistently, muscles and bones become stronger.

Whilst it is important to incorporate resistance training throughout our lives, participation is particularly crucial for the elderly. Participation generally drops off with age, particularly in females whom are most at risk of osteoporosis and its associated bone fractures. There is a common misconception that frailty is seen as a contraindication to weight bearing exercise, however in reality the opposite holds true.

The great news is resistance training does not have to involve joining a gym and pumping heavy weights! Why not try the following:

Add some hand weights to your regular walks.
Utilise equipment around the house and use your own body weight — it’s convenient and free! For example, use a large step for single leg step ups or a bench for easier push-ups.
And don’t forget the floor, which is useful for exercising your abdominal and other core muscles. Try some sit-ups or pilates-based exercises.
If you are interested in starting resistance training, make sure you consult your doctor like you would before you start any new exercise program. It is also important you are shown the exercises by a physiotherapist, exercise physiologist or qualified gym instructor. This will ensure you get your technique right to avoid injury and maximise your training session!