The Importance of Resistance Training

January 28, 2013

Have you ever thought about resistance training or lifting weights?  Do you incorporate resistance training into your fitness routine?  Many women focus their time on cardio and forget to leave room for resistance training.  That used to be me!  Now I’ve learned how very important strength is to me, especially as a woman.

The following post is brought to us by guest blogger Kyle Turcotte, Certified Exercise Physiologist and Certified Strength and Conditioning Specialist. 

Do you include resistance training as part of your workouts? Tell us below in the commnent section and you will be entered to win a Be Well Prize Package*.

Should you lift weights?

Have you ever seen people lifting weights and thought, should I be doing that?   The answer is yes, yes, yes!  Lifting weights is one of the most under appreciated and poorly executed areas of fitness.

There are many benefits that come from resistance training.  I say resistance training rather than weight training because you don’t need actual weights, many exercises can be effective moving your own body.  Not sure of that, try doing a push up on your toes!

Here’s a list of some benefits of resistance training:

  • Improved bone density = less risk of osteoporosis later in life
  • Improved strength/endurance = more energy
  • Improved balance = less risk of falling on slippery ice
  • Raises metabolism = helps control body weight
  • Reduces injuries = speaks for itself!

Anyone of those on its own would be great, but you can have them all with a properly designed program.  Designing a resistance training program does not have to be rocket science you can find many good examples in popular magazines or quality websites.

Get Informed

Always be cautious and informed.  If you are unsure about a training program there are many qualified individuals that can help.  The more specific your training goals, the more likely you will need to seek the help of a professional.

Basic intro to resistance training program

Here’s a simple training program you could use to start out if you have never done resistance training before:

Exercise Sets Repetitions Rest between sets
Push-ups on knees 1-2 1-15 1 minute
Sit to stand (on a chair with no hands) 1-2 1-15 1 minute
Door Frame Rows (click here) 1-2 1-15 1 minute
Front Plank (search it on Google Images) 1-2 20second hold 1 minute

Will resistance training make me bulky?

There are misconceptions about every aspect of fitness – aerobic, muscular and flexibility.  One of the most common misconceptions I come across is with women who avoid resistance training for fear of becoming bulky.  Adding muscle -which leads to being bulky – requires a specific type of training.  This type of training can be avoided if any individual – male or female – does not what to add muscle and still get stronger.

As with any physical activity you should always check with your doctor see ensure that you are healthy enough to start a resistance training program.

Guest Blogger - Kyle TurcotteKeep well…Kyle

Kyle is a Certified Exercise Physiologist and Certified Strength and Conditioning Specialist who works for the Canadian Sport Centre Manitoba.  He’s a husband and father of two boys and loves playing volleyball and touch football.  He’s a huge Saints fan.

*Contest closes on this post February 12, 2013.  Winner will be notified via email and listed in the comment section below.  Full contest rules are available here. CONTEST CLOSED

About the Author

Jenn

Jenn

A Professional Home Economist, mom of two, avid baker and passionate about yoga. Follow Jenn on twitter @jeniferdyck.

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10 thoughts on “The Importance of Resistance Training”

  1. Keely blyth

    28. Jan, 2013

    Resistance training at least 3x a week! I love weight and resistance training because I hate cardio and it a total body workout ;)

    Reply to this comment
    • Kyle

      07. Feb, 2013

      Well I’m a big fan of resistance training and it’s importance for health, cardio of some kind is important for heart health. Doesn’t have to be “cardio” in the gym, it could be a class or playing a sport that gets your heart rate up and keeps it up for a period of time.

      Reply to this comment
  2. Madelyn Flood

    28. Jan, 2013

    I have been aiming to encorporate strength and resistance training in at least 3 or 4 times a week, one of my new favorites is the Bosu Blast class which incorporates the weights as a strength aspect into cardio while challenging your balance with a bosu, giving you a full workout!

    Reply to this comment
  3. Trina

    05. Feb, 2013

    I actually just recently started adding weights to my workout regime. It was part of a video workout I’m doing and I though – why not! It was a challenge at first (even with the small weights) but I’ve been at it consistently since before Christmas. My arms feel so much stronger and I’m actually starting to enjoy (what??) the feeling resistance training has to my legs and core and the added energy boost I seem to get from it!

    Reply to this comment
  4. marisa

    05. Feb, 2013

    As a personal trainer/fitness instructor resistance training is necessary to keep your bones strong and it helps you melt the pounds away!

    Reply to this comment
  5. Carol Croy

    05. Feb, 2013

    I just love working with weights, I go to a fitness class twice a week and the instructor alwasy incorporates weights along with cardio. I also go to boot camp once a week and we do a lot of resistance training. I feel so much better afterwards.

    Reply to this comment
  6. Val

    05. Feb, 2013

    absolutely! it’s a great way to increase my resting metabolic rate! I always aim for a minimum of 3x/week.

    Reply to this comment
  7. Nita Jackson

    05. Feb, 2013

    I don’t, but obviously I should! LOL Always seem to have an excuse not too!!!

    Reply to this comment
    • Kyle

      07. Feb, 2013

      If you can find a class that incorporates resistance training like some of the others have posted you may find the motivation your looking for.

      Reply to this comment
  8. Jenn

    Jenn

    25. Feb, 2013

    Congratulations Carol you are the winner of the Be Well prize pack. An email has been sent to you so that you can claim your prize.
    Be Well…
    Jenn

    Reply to this comment

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