The Power of Resistance Training

I recently wrote an article called 10x your Microdosing Practice with These Habits. 

This blog series unpacks and elaborates on each of those recommendations teaching you everything you need to know to take control of your health and wellbeing.

Today, we discuss the power and need for resistance training in our daily lives with the caveat that the older we are, the more necessary the practice.

If there’s anything we’re learning about health and fitness these past few decades is that many of our previous beliefs and assumptions were either misguided or simply dead wrong.

Not long ago, training our muscles was seemingly reserved for the likes of professional bodybuilders.

We viewed using weights for the sole purpose of competing professionally instead of understanding the direct correlation between muscle tone and our long-term health.

Our overall muscle tone not only supports our skeleton but also produces important chemicals, and hormones and yes, even induces neuroplasticity.

The National Library of Medicine says:

“Physical exercise was effective for increasing the production of neurotrophic factors, cell growth, and proliferation, as well as for improving brain functionality.”

Astounding how we previously accepted our low muscle tone as a by-product of aging and focused so all of our energies on cardiovascular exercises.

What are we resisting exactly?

Resistance training, also known as strength training or weight training, is a form of exercise that focuses on improving muscular strength, endurance, and power by challenging the muscles.

The resistance can come from various sources, such as free weights, weight machines, resistance bands, or even an individual’s own body weight.

During resistance training, muscles contract and exert force against the resistance, leading to adaptations that result in increased muscle strength, size, and overall function. 

The primary goal of resistance training is to overload the muscles, stimulating them to adapt and grow stronger over time.

Resistance training typically involves performing exercises that target specific muscle groups or movement patterns. 

These exercises can include lifting weights, performing bodyweight exercises, using resistance bands, or using weight machines. The resistance is applied through controlled and repetitive movements, with a focus on proper form and technique.

Don’t buy a kettlebell, just yet!

Resistance training doesn’t mean that we need a garage full of weights, dumbbells, and barbells.

Here are a few types of resistance training that you can start to look into:

1. Resistance Bands: Elastic resistance bands are portable and offer adjustable levels of resistance. They provide constant tension throughout the range of motion and are particularly beneficial for targeting smaller stabilizer muscles and for individuals looking for a low-impact option.
2. Bodyweight Training: Bodyweight exercises use the resistance of an individual’s own body to build strength. Exercises like push-ups, squats, lunges, planks, and pull-ups are accessible, using minimal equipment, and can be performed anywhere.
   Such routines are considered functional exercises improving our stability and body control.
3. Suspension Training: Suspension training utilizes a specialized piece of equipment, such as TRX straps, to leverage body weight and gravity for resistance. By adjusting body position and angle, suspension training allows for scalable exercises that engage multiple muscle groups simultaneously, focusing on core strength and stability.
4. Plyometric Training: Plyometric exercises involve explosive movements that combine strength and speed to generate power, in other words, Crossfit. Exercises, such as jump squats, box jumps, and medicine ball throws, engage fast-twitch muscle fibers and improve muscular power, agility, and athletic performance.
5. Isometric Training: Isometric exercises involve holding a static position, and contracting the muscles without joint movement. Planks, wall sits, and squat holds are examples of isometric exercises. Isometric training helps develop strength, stability, and endurance in specific positions, benefiting both muscle strength and joint stability.
6. Circuit Training: Circuit training combines resistance exercises with periods of cardiovascular activity. It involves performing a series of exercises consecutively, targeting different muscle groups or movements. Circuit training is time-efficient, promotes cardiovascular fitness, and provides both strength and endurance benefits.

Muscles: THE Organ of Longevity

Well folks, the research is out and we now understand how strong skeletal muscle, supple tendons, and ligaments are not to be underestimated.

Briefly here are some key benefits of resistance training:

Increased Strength and Muscle Mass

Resistance training, also known as strength or weight training, is designed to challenge your muscles against external resistance

Regular resistance training sessions stimulate muscle fibers, leading to increased strength and muscle mass. 

Improved Bone Density

Resistance training is an excellent way to strengthen our bones.

Engaging in weight-bearing exercises, such as lifting weights or using resistance bands, puts stress on your bones, stimulating them to become stronger and denser. 

Enhanced Metabolism

Resistance training can boost your metabolism, which plays a vital role in weight management.

Building lean muscle mass through regular strength training increases your resting metabolic rate, meaning you burn more calories even at rest and also process insulin levels more optimally.

Increased Functional Fitness

Engaging in resistance training exercises that mimic daily activities can improve our functional fitness.

Movements such as squats, lunges, and lifting develop our strength, stability, and mobility. It keeps our reflexes sharp and our bodies able to do what they have been designed to do: move.

Joint Health and Injury Prevention

Strengthening the muscles around your joints can provide stability and support, reducing the risk of injuries 

Improved Mental Well-being

Resistance training is not only beneficial for your physical health but also your mental well-being.

Exercise not only releases endorphins but is also a potent neuroplasticity booster.

Food for your algorithm

Here are some great YouTube channels for you to explore and start training asap!

• HASfit specializes in strength training, full-body workouts, and home workouts without equipment ranging from low-impact. Minimal equipment is beginner friendly and even has a program for seniors, this is a great place for those just starting out.
• Workout Guru is a cool channel despite being mainly designed for men. The videos are short, typically 5 minutes or less but definitely long enough for one set. Videos also do not feature any humans but rather a computer-generated person that performs the moves correctly and highlights the muscles being activated in each exercise.
• Nourishmovelove is a YouTube channel that focuses on workouts specifically for women and provides free strength training and home workout videos. Many of their videos feature bodyweight workout routines and there are also prenatal workout videos available. There’s something for everyone on their channel, from beginner to advanced!
• FitFatherProject is the go-to channel to lose weight, access meal plans and get motivated. So far, they’ve helped over 40,000 fathers in over 100 countries get leaner, healthier, and stronger.
  
• Redefining Strength is an epic online health and fitness resource. Ideal for beginners helping us to do our very first push up, perfect our mobility and even reduce injuries as we get stronger.
• ShanKoty1 shows us what our bodies can do regardless of our age. You just gotta see it to believe it.

Needless to say that Instagram has an utterly massive collection of Resistance Training programs, techniques, and influencers. There are too many to mention here but consider going down that rabbit hole as your homework for the week.

Before we wrap up and hit the showers

If there’s anything you remember from this article is that our muscles are the Organs of Longevity. Dr. Gabrielle Lyon explains it beautifully here.

 

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The list of long-term benefits is extensive and far-reaching, from feeling great right after a workout up to and including avoiding degenerative diseases decades in the future. 

We encourage everyone to take a page out of Nike’s book and JUST DO IT

Resistance training does not have to take hours of your day and does not require an expensive trainer or specialized equipment.

All you need is a spare corner in your home and just 15 minutes of your time.

Do it today, you’ll be so glad you did.

Shine bright. Do good. Flow strong.

Asha ✨