Strength training is one of the biggest contributing factors to facilitating a healthy ageing process.
Today we’re going to look at the benefits of regular resistance training and how you can incorporate it into your lifestyle to get the most bang for your buck.
Firstly, what exactly is resistance training? It’s lifting weights, to put it simply. It’s the act of performing exercises where you push and pull and contract your muscles to help strengthen those muscles and supporting bones.
Benefits of regular resistance training:
- Improves strength
- Stronger bones
- Improved cardiovascular health
- Stronger and more flexible joints
- Improved mental health
- Boosts self-image and self confidence
- Reduces risk of chronic diseases
- Boosts metabolism, improving fat loss
So, we can see that there are numerous health and fitness benefits from performing a structured weight training program. Now how do we actually go about executing this anti-ageing wonder?
The best starting point is to focus on a full body routine targeting your lower body, upper body and core, using big compound movements (exercises that use two or more moving joints). Aim to perform this routine 2-3 times weekly with a rest day in between sessions.
To see progress, you’ll need to make each session 2-5% harder, this is called progressive overload and will ensure your get stronger and get the full benefits of the sessions. Then look at changing your routine every 4-6 weeks to make sure you don’t plateau on any one program.
By following this structure, paired with a solid nutrition plan and adequate recovery, you’ll be seeing great strength gains in no time, not to mention all the other great benefits we went over earlier.
For further help designing a program and having a coach guide you through with proper technique and form, please reach out to us at Vision Personal Training Mona Vale to learn more.