When you walk into the gym, you often see all the cardio machines taken up. Fewer people, however, are working out at the dumbbell rack or weight machines. Those cardio-heads are missing out. Cardio is important, but to maximize the benefits of exercise, make resistance exercise the foundation of your workout. Resistance exercise includes free weights, body weight exercises, machines, and bands.
Here are eight great reasons to engage in resistance training.
1. Improves functional performance as we age.
Resistance training by older adults enhances movement control, functional abilities, physical performance, and walking speed. Resistance training reduces low back pain, arthritic discomfort, and pain associated with fibromyalgia. Resistance training reverses the debilitating effects associated with inactive aging, even in elderly individuals.
2. Prevents injuries
People who engage in resistance exercise fall less, fracture bones less often, and strain their muscles less often during sports.
3. Builds a stronger, more resilient body
Resistance exercise increases bone density and muscle mass. Resistance exercise improves joint stability, balance, and coordination.
4. Decreases risk of disease
Resistance exercise prevents osteoporosis and osteoarthritis. Resistance exercise improves insulin sensitivity and prevents insulin resistance. It decreases high blood pressure and reduces the risk of hypertension. Resistance exercise reduces the risk of type II diabetes, heart disease and heart attacks, strokes, and cancer.
5. Improves brain health and mental health
Resistance training for adults reduces symptoms in people with fatigue, anxiety, and depression; improves cognitive abilities in older adults; and improves self-esteem.
6. Improves sexual health
Resistance training increases testosterone, increases libido, improves sexual satisfaction, and decreases the risk of erectile dysfunction.
7. Improves quality of life
People who engage in resistance exercise report greater life satisfaction and happiness. They sleep longer and more deeply. They age more slowly and are less likely to die prematurely. They report increased daily energy and reduced fatigue.
8. Improves physique
You can see this yourself. People who engage in resistance exercises have better defined muscles and more upright posture. Since resistance exercise supports fat loss, they have flatter stomachs and firmer rear ends. They carry themselves with more confidence.
By all means do cardio, but don’t sell yourself short. Resistance exercise is the closest thing we have to the fountain of youth.