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by Adam Brown BScPT, MClScPT
updated Sept 16, 2024
What is Resistance Training?
Resistance training, also known as strength or weight training, involves exercises that cause muscles to contract against an external resistance, with the goal of increasing strength, endurance, and muscle mass. This type of training typically utilizes free weights, resistance bands, body weight or specially designed machines to create the resistance needed for muscle contraction. By consistently challenging the muscles with progressively heavier loads, resistance training has many positive effects on one’s physical and cognitive health.
How Does Resistance Training Impact Metabolic Health?
Resistance training positively impacts metabolic health by increasing muscle mass, improving insulin sensitivity, enhancing lipid profiles, enabling fat loss, helping with hormonal balance and aiding mitochondrial function. These combined effects contribute to a healthier metabolism and a reduced risk of metabolic disorders.
Increased muscle mass
Resistance training increases muscle mass by producing a signal to the working muscle to grow larger through a process called muscle hypertrophy. A body that has more muscle mass has a higher resting metabolic rate (RMR), meaning more calories are burned at rest. This increase in muscle mass will also help to offset the typical loss of muscle that occurs with aging and will serve as a protection against falls in later decades of life.
Improved Insulin Sensitivity
Resistance training improves insulin sensitivity by increasing muscle mass, and enhancing the muscles’ ability to absorb, store and use glucose. This helps regulate blood sugar levels more effectively, reducing the risk of type 2 diabetes. Improved insulin sensitivity is a key factor when improving metabolic health.
Enhanced Fat Loss
Resistance training enhances fat loss in two ways. By increasing muscle mass the resting metabolic rate is increased causing the individual to burn more energy at rest. The exercise itself utilizes significant energy and the rate of energy usage lasts well after the exercise session. Fat accumulation is also offset by the aforementioned changes in insulin sensitivity, leading to overall improved body composition. This reduction in body fat improves metabolic health by decreasing the risk of obesity-related conditions such as type 2 diabetes, heart disease, and metabolic syndrome.
Reduced Blood Pressure
Resistance training helps reduce blood pressure by improving the efficiency of the cardiovascular system and increasing blood vessel flexibility. Lower blood pressure reduces the risk of heart disease and stroke, contributing to overall cardiovascular health. Improved cardiovascular function supports better metabolic health by enhancing circulation and nutrient delivery throughout the body. Consequently, regular resistance training contributes to a healthier heart and a more efficient metabolic system.
Improved Cholesterol Profile
Resistance training improves cholesterol levels by reducing LDL (sometimes referred to as “bad” cholesterol) and triglycerides and increasing HDL (or “good” cholesterol). This helps lower the risk of heart disease and enhances overall cardiovascular health.
Improved Hormonal Balance
Resistance training improves hormonal balance by increasing the production of key hormones like testosterone and growth hormone, which support muscle growth and overall metabolic function. This hormonal boost helps regulate energy levels, appetite, and fat storage.
Enhanced Mitochondrial Function
Resistance training enhances mitochondrial function by increasing the number, size and efficiency of mitochondria in muscle cells. This boosts the cells’ ability to produce energy and improves overall metabolic performance. Enhanced mitochondrial function supports better endurance, quicker recovery, and efficient fat oxidation. Like insulin sensitivity, excellent mitochondrial function is a key component of good metabolic health.
Other Positive Effects of Resistance Training
Improved Cognitive Function
Resistance training improves cognitive function by increasing blood flow to the brain and promoting the release of growth factors that support brain health. Enhanced cognitive function can lead to better decision-making and stress management, which indirectly benefits metabolic health. Reduced stress and improved mental clarity can contribute to healthier lifestyle choices, better sleep, and a more balanced metabolism.
Reduced Risk Of Cognitive Decline
Resistance training reduces the risk of cognitive decline by promoting the release of brain-healthy hormones and growth factors. This supports brain function, memory, and mental clarity helping to offset risk of cognitive diseases such as Alzhiemers.
Decreased Anxiety and Depression
Resistance training has been shown to decrease anxiety and depression by promoting the release of endorphins and other mood-enhancing chemicals in the brain. This leads to improved mood, reduced stress, and better mental well-being. Enhanced mental health can positively impact overall health by reducing stress-related hormone imbalances and supporting healthier eating and lifestyle habits.
Improved Stress Resilience
Resistance training can boost the production of endorphins and reduce levels of stress hormones like cortisol. This helps manage stress more effectively and enhances mood and mental well-being. Lower stress levels reduce the risk of stress-related weight gain. Stress reduction increases activity of the parasympathetic nervous system which allows the body to repair and regenerate important tissues.
Better Sleep Quality
Resistance training can help to regulate sleep patterns. Better sleep supports metabolic health by enhancing hormone balance, such as those involved in appetite and glucose regulation. Quality rest also aids in muscle recovery and overall energy levels. Low quality sleep is a key driver of insulin resistance and metabolic disease. People who have significant problems with sleep should undergo a sleep study to ensure that the right strategies are in place to optimize this critical aspect of their health.
Resistance training is an excellent addition to one’s lifestyle. It does not have to be intimidating and can be done safely for most people. Working with a knowledgeable professional will ensure that your program is safe, effective and fun!

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