The Benefits of Resistance Training

By Siobhan O'Sullivan - SOS Fitness

Resistance training is doing exercise with some form of added weight or resistance. The added weight can be your bodyweight or light dumbbells. Resistance training is important for all ages as it is designed to improve strength and endurance. I have heard people say to me “I am too old to be lifting weights” or “lifting weights will make me bulky”.

Neither of these are true.

Resistance training is important to improve muscle strength which can help protect you from injury. This is even more important as you age and are at risk of a fall. It will improve bone density and strength and reduce the risk of bone illnesses such as osteoporosis. Regular resistance training can also help with day-to-day tasks like lifting a child up, bending down to pick something up off the floor or bring in the shopping from the car. It can also help if you are trying to manage your weight.

No matter what your age or physical ability, resistance training can provide benefits for everybody. It does not have to be a 1.5-hour gym session or endless squats. Doing a resistance-based workout for 30 minute 3 times per week will benefit your body and improve muscle function and strength.

Examples of resistance exercises everyone can do at home are squats, push ups, lunges, planks and bridges. Complete these exercises three times a week for at least 30 repetitions (3 sets of 10) to improve your muscle strength for the long term. I run fitness classes including bootcamp, kettlebells and pilates in Ballydesmond – you can check these out on bookwhen.com/ sosfitness or message me on 087- 9585602