Why use resistance training?

I often get asked - especially by ladies - "will lifting weights make me too muscular and bulky". The answer to this is no. To gain large amounts of muscle size (like body builders) you would need to do years of highly intensive heavy weight lifting and follow a high calorie surplus diet (consuming more calories than you are burning off) with supplements. For most of us however, by following an appropriate resistance training programme and nutritional plan, we will lose body fat and improve our muscular definition and body composition but not gain significant bulk and size. This is especially true if weight and fat loss is your goal because you will be in a calorie deficit, which means you will be burning off more calories than you are consuming.

There is also a misconception that using weights will not improve our fitness and help us to lose body fat. People wrongly assume that the only way to improve fitness, burn calories and lose body fat is to do cardiovascular work e.g. cross trainer. Do not get me wrong, cardiovascular training is beneficial and should be a crucial part of your training programme. But go in any gym, and you will see numerous examples of people slogging away for hours (month after month) on say a cross trainer but their body composition and % of body fat never seems to change. However, resistance work using weights (or at least body weight exercises), especially if used during a circuit (where you move from one exercise to the next without rest) is very effective at improving fitness, changing your body composition and helping us to burn calories and lose body fat.

If you are still not convinced about using resistance work (e.g. lifting weights, performing body weight exercises etc) alongside cardiovascular training here are some benefits:

1. Helps with body fat loss
2. Preserves and defines muscles
3. Improves body composition and appearance
4. Increases the body's metabolic rate (rate at which we burn energy/calories) (muscle is more metabolically active than fat)
5. Improves muscular endurance
6. Increases bone density which is especially important as we get older and for women
7. Improves our posture
8. Reduces risk of back injury due to more active core muscles
9. Increases functional strength for day-to-day activities, for instance, playing with the family and at work
10. Lowers blood pressure and resting heart rate
11. Relieves stress and makes us feel great

There you go, next time you are training, embrace resistance training and lift some weights. Better still use resistance training alongside cardiovascular training and your nutrition plan, and you will have a better chance of fast tracking your progress.

Keep up the great work,
Matt