Resistance is Futile

This is an oft used quotation from Star Trek (it is also the name of an album by Manic Street Preachers) indicating the perilousness  of the situation you find yourself in - be captured or be destroyed.

However, in real life, far from being futile, resistance training, or lifting weights, has many benefits to our muscular and skeletal systems - there are also some cognitive benefits that are associated with exercise and training in general too.

The simple idea behind resistance training is pitting your muscles and skeleton against a large force that is either induced by external resistance (lifting weights) or by gravity (body weight exercises such as jumping or sprinting).  By it's nature it tends to focus on power.

First of all, there are huge benefits to our muscles.  All resistance training, but particularly weight lifting (and particularly deadlifting) can increase muscle mass.  It is one of the most effective exercises in reducing the occurrence of sarcopenia (the age related decline in muscle mass).

For our bones, well in general, exercise is associated with an increase in mineral bone density.  Greater bone health and an exercise regime are inversely associated with falls in the elderly, suggesting that exercise is a good preventive measure.  Indeed, in older age groups, those who practice weight lifting or sprinting have better bone density and size than those who pursue less forceful activities such as walking and jogging.   Also, studies have shown that swimming does not tend to increase bone density or mass as there is little force experienced.

Finally for now, diabetes.  Exercise for at least 150 minutes per week is associated with a reduced risk of diabetes, particularly in men.  Additionally, studies have shown that weight training is associated with a significantly lower risk of type 2 diabetes and indeed, resistance training combined with aerobic exercise confers even a greater benefit.

So, far from being for the exclusivity of gym bros and sistas, resistance training, in whatever guise suits, has enormous benefits for our health and of course our healthspan.