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  • Writer's pictureSara M

7 Ways Resistance Exercise Improves your Fitness and Health

Updated: Apr 26

Resistance exercise improve health and fitness

Resistance exercise, also known as strength training, is an excellent exercise to improve your overall health. This exercise will use more than one group of muscles to perform one particular task, such as squatting or weight lifting.

Resistance exercise is now considered a vital component of your workout plans due to the abundance of information demonstrating its health advantages.

In this article, we will discuss the seven most effective ways resistance exercise improves your general health and fitness.

An excellent way to effectively burn out your extra calories

The resistance exercise is known for boosting your metabolism in two different ways. The first method involves building up muscles, which also speeds up your metabolism. And the second way is that certain research studies have quoted that after strength training exercises, the metabolic rate of individual increases up to 72hours. This means that you continue to burn those additional calories even after your workout days.

  1. Improves your heart health Regular resistance exercises lower your blood pressure and total and LDL cholesterol levels while improving overall blood circulation through the heart and blood vessels. This leads to improving the heart health of an individual.

  2. Protects Bone Health Strength training has several advantages, including the ability to keep strong, healthy bones, which is something that becomes increasingly vital as you age. In addition, strength exercise promotes bone density, which can help reduce your risk of osteoporosis. Osteoporosis is a condition where bones become porous, weak, and more prone to fracturing. It is frequent in older women.

  3. Helps in decreasing your abdominal fat When fats are stored around your abdomen, especially the visceral fat, you are much more prone to developing chronic diseases such as nonalcoholic fatty liver disease, type 2 diabetes, heart diseases, and many more. Constant resistance training can quickly reduce your total body fat percentage.

  4. Promotes excellent flexibility and mobility Resistance exercise has always been known to increase an individual's flexibility. It helps increase an individual's joint range of motion, providing greater flexibility and mobility.

  5. Helps boost your self–esteem Resistance training has been known for adding a significant boost to your self-confidence. It not only assists you in overcoming difficulties but also encourages you to strive dedicatedly toward your goals while enjoying the overall power of your body. Notably, it increases an individual’s self–efficacy, which makes them believe that they would be able to succeed at their desired goal.

  6. It acts as a booster for your overall mood. With regular resistance training, you will soon notice a change in your mood with improved mental health. Several studies have concluded that with regular resistance exercises, there is a decreased level of anxiety and depression, leading to a more fantastic mood. In addition, this exercise also confers various benefits for regulating moods, such as increased self-efficacy and self-esteem.


While all forms of exercise are good for your overall health, resistance training with heavy weights is one of the fastest methods to experience the advantages mentioned above. This kind of training is usually the foundation of fitness regimens. Better self-efficacy and self-esteem will not only help you attain several advantages, but they will also reduce your chance of contracting chronic diseases.

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