What resistance training does to your body and your mind

By April 6, 2024April 9th, 2024No Comments

What lifting weights does to your body and your mind

I’m excited to talk about something that’s our passion and a critical component of a balanced fitness regimen: resistance training. This encompasses many exercises, from lifting weights to utilizing body weight or resistance bands to strengthen your muscles. While the buzz often surrounds cardio exercises, the benefits of incorporating resistance training into your routine are vast and incredibly impactful for both your body and mind.

Our philosophy at TurnFit, especially for those looking for personal training in Vancouver, emphasizes the comprehensive nature of fitness. Resistance training is a cornerstone of that philosophy. It’s not just for those looking to bulk up; it’s for anyone aiming to improve their metabolism. Yes, resistance training can significantly enhance your body’s ability to burn calories even when you’re not actively working out.

But the perks extend beyond physical transformation. Resistance training can also lead to remarkable mental health benefits, including reduced anxiety and depression, improved sleep quality, and a boost in overall mood. Integrating resistance training with our guidance has proven to be a game-changer for our clients seeking fat loss or weight loss. It enhances their metabolism, supports weight management, and contributes to a more toned, strong physique.

For those considering personal training options, TurnFit offers both in-person and online programs tailored to your individual needs. Whether you’re in Vancouver or prefer the convenience of working out from home, we’re here to support your journey. We understand that starting can be the hardest part, which is why our approach is designed to ease you into resistance training, ensuring you learn proper techniques and find the right balance that aligns with your fitness goals.

Our goal is not just to guide you through the exercises but also to educate you on the importance of resistance training for your heart health, muscular strength, and mental well-being. By incorporating it into your routine, you’ll work towards a stronger body and a resilient and healthier life.

Resistance training is for everyone, irrespective of age or fitness level. At TurnFit, we’re committed to debunking the myth that it’s solely for bodybuilders or gym enthusiasts. With the right personal trainer by your side, you’ll discover how resistance training can be seamlessly integrated into your lifestyle, bringing with it a plethora of benefits that extend well beyond the gym.

So, whether your goal is fat loss, weight loss, or to enhance your overall health, consider resistance training as a key component of your fitness journey. And remember, at TurnFit, we’re here to guide, support, and motivate you every step of the way, ensuring your journey is not just successful but sustainable, too.

Now lets dig deeper into resistance training:

Imagine being able to do more of what you love, feeling great, and looking awesome.

So, you’ve probably heard a lot about running, biking, and getting those steps in. That stuff is awesome for your heart and keeps you fit. But there’s another hero in the fitness world that doesn’t get as much spotlight: resistance training. This means doing exercises where you push against something, like lifting weights, doing squats, or even using bands that make you work hard to stretch them.

Why bother with resistance training? Well, it’s like a magic potion for your body and mind. It makes you stronger, sure, but it also does a bunch of other cool stuff. It can help you live longer, feel happier and less stressed, keep your balance better so you don’t fall, and even help you lose weight if that’s your goal. It’s also super good for your heart and keeps your bones strong, so you’re less likely to get hurt.

Some people think this kind of exercise is only for people who want to look like bodybuilders. But that’s not true. It’s for everyone who wants to feel and look their best. Even doctors and health experts say it’s important and that we should all try to strengthen our muscles a few times every week.


What exactly is resistance training?

It’s when you use weights, your own body, or special stretchy bands to make your muscles work hard. You can do it at a gym with all those big machines, but you can also do simple exercises at home or in the park. Even things you do every day, like carrying groceries or climbing stairs, count as resistance training because they strengthen your muscles.

This kind of exercise is awesome for so many reasons. For your heart, it’s like giving it a super boost. It helps with blood pressure and keeps your blood flowing smoothly. Scientists have found that doing just a bit of resistance training each week can reduce your chance of getting heart disease.

But that’s not all. Resistance training helps you keep your balance, so you’re less likely to trip and fall. It also makes your bones and muscles super strong, protecting you from getting hurt. If you’re worried about getting older and weaker, resistance training is like a shield against that. It keeps your muscles from getting smaller as you age.

For anyone worried about sugar levels and diabetes, guess what? Resistance training also helps with that because your muscles use sugar when they work hard, which helps keep your sugar levels normal.

And here’s something cool – resistance training is your friend if you’re trying to lose weight. Muscles burn more calories than fat, even when you’re just chilling out. So, the more muscle you have, the more calories you burn.

Animated brain lifting a barbell

Now, for your brain – resistance training can make you feel happier and less anxious and even help you sleep better. It’s like a workout for your brain, too!

Wondering how to get started? It’s easier than you think. You don’t need a bunch of expensive equipment. You can start with simple exercises using things you have at home or just your body weight. There are tons of videos online that can show you how to do it safely and effectively.


TurnFit Personal Trainers Vancouver


Thinking about getting a personal trainer?

That’s a great idea, especially if you’re not sure how to start or you want to make sure you’re doing everything right. A personal trainer can give you a plan that’s just for you, whether you meet them in person in Vancouver or do online personal training from anywhere.

Remember, the key is to find something you enjoy and stick with it. You don’t have to be perfect; just getting started and keeping at it is what counts. Resistance training can be fun, and it’s a great way to take care of both your body and your mind. So why not give it a try? It could be the start of an awesome adventure in getting fitter, stronger, and happier!

We would love to hear more about your fitness goals and how we can support you in achieving them. That’s why we’re offering a free 5 minute call with one of our expert trainers. In this call, you’ll get a chance to discuss your fitness goals, learn about our personalized training programs, and see how we can help you get the results you’ve been looking for. Whether you’re in Vancouver or anywhere in the world, we’re here to support your fitness journey. So, don’t wait any longer. Book your free call with us today and take the first step towards a stronger, healthier, and happier you!   Click to book your call


What is Resistance Training?

Resistance training, also known as strength training or weight training, is a form of physical exercise that involves the use of resistance to induce muscular contraction, which builds the strength, anaerobic endurance, and size of skeletal muscles. This type of training can be performed with various types of equipment, including free weights like dumbbells and barbells, weight machines, resistance bands, or even body weight. The resistance works against muscle contraction in exercises such as lifting, pushing, or pulling. It’s designed to improve the muscular fitness by exercising a muscle or a muscle group against external resistance.

Is Resistance Training Good for the Heart?

Yes, resistance training is good for the heart. While it’s well-known for its ability to build muscle strength and endurance, its benefits also extend to cardiovascular health. Engaging in regular resistance training can help reduce heart disease risk factors, such as lowering high blood pressure, improving cholesterol levels, and enhancing circulation. Moreover, it can aid in weight management, which is crucial for heart health. Studies have shown that a balanced exercise regimen that includes resistance training can contribute to a healthier heart by improving cardiac function and reducing the risk of heart disease.

Is Resistance Training Good for the Body?

Absolutely, resistance training offers a multitude of benefits for the body beyond just increasing muscle strength and size. It plays a critical role in improving overall physical health and well-being. Here are some of the key benefits:

  • Muscle Strength and Tone: It increases muscle strength, endurance, and tone, which can enhance your ability to perform everyday activities with ease.
  • Bone Health: Resistance training is beneficial for bone health as it increases bone density and reduces the risk of osteoporosis.
  • Metabolic Rate: It boosts the metabolic rate, which can help in burning more calories even at rest, aiding in weight management and loss.
  • Posture and Balance: It improves posture and balance, which can reduce the risk of falls, particularly in older adults.
  • Mental Health: Engaging in resistance training can also have positive effects on mental health, including reductions in anxiety, depression, and an improvement in self-esteem.
  • Chronic Disease Management: It has been shown to help in the management of chronic diseases such as diabetes, obesity, and cardiovascular disease.

In conclusion, resistance training is a versatile and effective form of exercise that benefits both the heart and the body in numerous ways. Incorporating it into your regular fitness routine can lead to improved health and well-being.

How is Resistance Training Good for the Mind?

Resistance training not only benefits the body but also has a profound positive impact on mental health. It can significantly enhance cognitive functions, reduce symptoms of depression and anxiety, and improve self-esteem. Engaging in regular strength training sessions can lead to the release of endorphins, often known as “feel-good” hormones, which can elevate mood and promote a sense of well-being. Furthermore, resistance training can improve sleep quality, reduce fatigue, and alleviate stress, contributing to overall mental health improvement. The discipline and focus required during training can also increase mental resilience and cognitive function, making it an effective strategy for maintaining mental health.

How does Strength Training Help Lower One’s Risk of Developing Type 2 Diabetes?

Strength training can be a powerful tool in lowering the risk of developing type 2 diabetes. It does so through various mechanisms:

  • Improved Insulin Sensitivity: Resistance training increases muscle mass, which in turn improves insulin sensitivity. Muscles consume glucose for energy during and after exercise, reducing blood sugar levels.
  • Weight Management: By enhancing muscle mass and boosting metabolic rate, strength training aids in weight loss and maintenance, which is crucial because excess weight is a significant risk factor for type 2 diabetes.
  • Reduction of Fat Mass: Strength training can specifically target visceral fat, the deep abdominal fat associated with insulin resistance and increased diabetes risk.
  • Enhanced Glucose Metabolism: Regular strength training can lead to better control of blood glucose levels by making the body more efficient at processing sugars.

Incorporating strength training into a regular exercise routine can therefore play a critical role in diabetes prevention and management.

How does Resistance Training Help with Osteoporosis?

Resistance training is highly beneficial for individuals with osteoporosis or those at risk of developing it. Here’s how it helps:

  • Increased Bone Density: The stress placed on bones during resistance training stimulates bone formation and increases bone mineral density. Over time, this process strengthens the bones, making them less susceptible to fractures.
  • Improved Balance and Coordination: By strengthening the muscles around critical joints, resistance training enhances balance and coordination, significantly reducing the risk of falls, which can lead to fractures in individuals with osteoporosis.
  • Enhanced Muscle Strength: Stronger muscles support and protect the bones, which is especially important for individuals suffering from osteoporosis. Increased muscle strength also improves mobility and functional performance, contributing to a better quality of life.
  • Slowed Bone Loss: Regular participation in resistance training can slow the rate of bone loss associated with aging and osteoporosis, providing a protective effect against the condition.

In summary, resistance training is an effective strategy for improving mental health, reducing the risk of type 2 diabetes, and combating osteoporosis. It demonstrates the powerful role of strength training in managing and preventing various health conditions, highlighting the importance of incorporating it into a comprehensive health and wellness regimen.


How Does Resistance Training Help as We Age?

As individuals age, they often experience a decline in muscle mass and strength, a condition known as sarcopenia, along with a reduction in bone density and an increased risk of chronic diseases. Resistance training, however, can significantly mitigate these age-related changes, offering numerous benefits that contribute to a healthier, more active, and independent life during the later years. Here’s how resistance training helps as we age:

  • Increased Muscle Strength and Mass: Resistance training is one of the most effective ways to counteract the loss of muscle strength and mass that occurs with aging. By engaging in regular strength exercises, older adults can maintain or even increase muscle mass, which is essential for everyday activities and overall mobility.
  • Improved Bone Density: As we age, our bones tend to become more fragile and susceptible to fractures. Resistance training stimulates bone growth and increases bone density, reducing the risk of osteoporosis and fractures.
  • Enhanced Balance and Coordination: Falls are a major concern for older adults due to the potential for serious injuries. Strength training improves balance and coordination, significantly reducing the risk of falls by strengthening the muscles that support the joints.
  • Chronic Disease Management: Regular resistance training has been shown to help manage and prevent various chronic diseases that are prevalent among older adults, such as type 2 diabetes, heart disease, and obesity. It can improve insulin sensitivity, cardiovascular health, and body composition.
  • Improved Mental Health: Engaging in resistance training can also have positive effects on mental health among the elderly. It has been associated with reductions in symptoms of depression and anxiety, improved cognitive function, and a better overall sense of well-being.
  • Increased Metabolic Rate: Age-related declines in metabolic rate can be offset by resistance training, which helps maintain muscle mass. A higher muscle mass leads to a higher metabolic rate, aiding in weight management and energy levels.
  • Better Functional Independence: By enhancing strength, flexibility, and balance, resistance training helps older adults maintain their independence. Activities of daily living, such as carrying groceries, climbing stairs, and general mobility, become easier, contributing to a higher quality of life.



Author TurnFit

TurnFit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day. With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the Top Choice Award for Personal Trainer in Vancouver for the 5th year in a row. Every trainer at TurnFit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life. We look forward to hearing from you! -David Turnbull

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