Should resistance training be a key part of your fitness regime?

Resistance training, which can also be referred to as weight or strength training, refers to any exercise that increases muscle strength, tone or size by making your muscles work against an external resistance.

This resistance usually comes from dumbbells or barbells, exercise machines, resistance bands or simply your own body weight.

This form of training has become extremely popular in recent years and is no longer perceived as being just for ‘body builders’. In fact, regular resistance training can have a hugely positive impact on people of all ages and levels of fitness.

Not just limited to toning and defining your muscles, here are just a few of the benefits resistance training can provide:

● Increasing strength in your muscles can in turn help to strengthen your joints and decrease the risk of injury in your daily life or when practicing your favourite sport (when exercises are performed correctly)

● Helps to maintain flexibility, mobility, posture and balance – heavy resistance exercises when performed with a full range of motion can significantly improve muscle and joint flexibility and overall body mechanics. The stronger your muscles, the better your body holds itself

● Weight management and increases muscle to fat ratio – it promotes weight loss by increasing the amount of calories burnt after exercise as the body tries to repair the muscle tissues. Also through an increase in muscle mass, the more calories we burn at rest

● Increased bone density through strengthening your bones during exercise, leading to a reduction in the risk of osteoporosis

● Helps the prevention or control of chronic health conditions including heart disease, diabetes, obesity and depression.

However, as with any form of exercise, there are risks involved and it’s important to educate yourself on the basic principles of resistance training to minimise any potential harm. Some of the possible downsides of this type of training include the risk of muscle damage or excessive muscle tightness, tendinitis from repetitive lifting and sometimes even bone fractures.

At Physiomove London, we often see patients with injuries and pain caused by resistance training. Most commonly, these issues are caused by not warming up enough, over training i.e. not allowing for the appropriate rest and recovery time for their muscles in between training sets/sessions; incorrect form or not using machines in the appropriate way or lifting too heavy.

Some more series or prolonged injuries may require further intervention, including surgery. However, in most cases, the problems we see can be addressed with a tailored rehabilitation programme designed by your specialist physiotherapist, including targeted exercises to strengthen the damaged joints or muscles, hands-on treatment to help relieve pain and encourage tissue healing, as well as a period of rest from their usual training programme. A gradual return to training will also be required to continue to allow muscle and joint strength to be built back up at a sensible rate, minimising further damage.

If you are new to resistance training, we would always recommend consulting us or your GP to ensure you are following an appropriate programme based on your fitness level and ability. Working with a personal trainer such as our partner Power Built is recommended, as they will be able to create a programme that will be safe and effective for you, as well as ensure your form and weight level is correct.

If you’d like advice or further information, don’t hesitate to speak to one of our specialists here at Physiomove London.