7 Beneficial Reasons To Include Resistance And Weight Training In Your Life

7 Beneficial Reasons To Include Resistance And Weight Training In Your Life

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As people age, the benefits of resistance training are more than bulging Popeye style arms and chests. Anyone who is over the age of 30 can benefit from resistance training.

As much so that the Australian Government now recommends this type of training for its citizens.

There are a number of benefits which come with weight training or even body weight training. The most common belief is that it builds muscle, this is true but it can also help you maintain a healthy weight and increase bone strength.

Including resistance training in your 30’s is a great habit to get into which will become second nature to the point that you can maintain your efforts and reap the benefits into the follow decades.

Please be aware that everyone’s body is different and thus you need to find a number of exercises which suit you and your body type. However, there’s usually something that you can excel at. My strong point has always been chest and deadlifts. I really struggled with pull ups but ended up forcing myself to do them and improved along the way.  

Some may suggest that even Arnold Schwarzenegger didn’t excel at his leg game, but that’s for another discussion.

Here are a few benefits of resistance exercising:


1.Reverse Aging

Deep down the way we age and our characteristics are all determined by our genes, unless with start delving into plastic surgery.

However, our aging process is controlled by our genes by the way they express themselves. A study has revealed that after 6 and a half months of weight training over two sessions per week 179 genes associated with aging reversed their expression. The study found that their peak isometric strength also increased by 21%


2.Cognitive Function

Another study found that a single bout of resistance exercise can improve memory 48 hours later. This is significant because, as many of us know, cognitive function is something to be aware of as we age. Beginning a resistance training regimen when you’re younger and continuing it as you age is likely to help combat the cognitive issues many of us experience as we get older.


3.Muscle mass

As we age, our muscle mass reduces. It may seem obvious, but weight training can help reverse the natural process of muscle loss experienced by most as we get older. Research also tells us that one big reason for a loss of independence in older members of the population is a lack of muscle mass and strength. The easier your start your regime, the less work you will have to do later in life to build up reasonable strength because you will have been maintaining it all along.


4.Healthy Skeleton

Due to a decrease in estrogen in postmenopausal women, studies have found that they are at a greater risk for osteoporosis.  Yet, on the flip side if a structured weight training plan is adhered too it has been shown that bone mass increased by up to 9% after just 12 months of exercising. This rings true for men whose testosterone depletes as they age.


5.Stress relief

As people leave the fun, parties and general carefree lifestyles of their 20’s behind them they almost hit a guaranteed wall of further responsibilities in their personal and career lives. This presents us with much more stress as we try to juggle commitments and family life.

However, analysis has discovered that those who engage in weight training on a regular basis cope better with stress and do not feel the negative effects of stress related issues quite as much.


6.Cardiovascular Benefits

Weight training is great for the cardiovascular system. Training your heart is a great way to stave off problems later on in life. While it is acknowledged that your blood pressure and heart rate is increased during exercise, the following date it has been proven to show that the heart rate and blood pressure is actually lower in a resting state. Further studies have also discovered that weight trainee’s are at a much lower risk of any heart disease related illnesses.



With much more awareness these days in respect of depression, it is now considered a dreadful disease. Yet, a study showed posted results relating weight training and an alleviation of depression.

The participants of this study who all suffered depression were instructed to participate in a regular regime of weight training over 10 weeks. Each participant at the end of the 10 week schedule demonstrated a reduction in a number of depression measures which spanned across bodily pain, vitality and social functioning. It was also found that the intensity of the training was also related, therefore, if you worked harder, the reduction of the depression measures were greater.

I hope that from reading this small piece that it will inspire you to engage more in resistance training as the benefits are much more than meets the eye.

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Ben BA(Hons), PGCert

Ben established this site to be a free resource in 2015. Since then it has gained over half a million visits. He has always been interested in sport and he started playing rugby at the age of 6 represented his town, county and school. Ben also enjoys cycling, has started skiing and is in the Army Reserve representing his Regiment as part of the 150 Regimental Shooting Team. He holds a bachelor's and postgraduate degree in sport exercise & nutrition.
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