Many workout enthusiasts know that resistance or strength training is a great way to build and maintain muscle as well as strength. Using free weights, machines, medicine balls, kettlebells, and resistance bands are all great ways to increase muscle strength. However, what many people do not know is that there are other benefits that are associated with a resistance training workout routine. In today’s blog post, we are going to briefly review what resistance training is as well as some of the advantages it can offer.


In the simplest explanation, resistance training is any kind of training that puts focus on increasing muscle strength by working against a weight or force. This type of training causes your muscle to contract against an external resistance of some kind with the goal of increasing endurance, strength, muscle tone, and mass. Believe it or not, this type of training works by causing microscopic damage or tears to the cells of your muscles, which are then quickly repaired by the body to help the muscles rejuvenate and grow stronger.


Every workout routine should include some type of strength or resistance training, and not just to build muscle strength and tone muscles. There are many health benefits to resistance training, including:

Increased Bone Density

Age-related changes, inactivity, and deficient nutrition can all lead to a decrease in bone mass. As this happens, bones become more fragile and susceptible to injuries. However, adding strength training into your workout routine is one of the best ways to stop, control, and even reverse bone loss. The stress that resistance training puts on your body, while it may seem negative, results in stronger, denser bones.

Improved Metabolism

Resistance training is one of the most efficient ways to manage and lose weight. It can increase your metabolism to help you burn more calories. Because muscle uses food and nutrients, it is a big calorie burner. Therefore, the more muscle you have, the higher your metabolism will be and the more calories you will burn. Research has shown that following a strength training routine at least three times a week can increase the number of calories burned in normal daily activity.

Better Sleep

While exercising, in general, is known to improve a good night’s rest, resistance training is a great way to assure you catch some solid zzz’s. Remember, getting a sufficient amount of sleep is essential, as your body uses this time to repair and rebuild itself, so hit the weights and be sure to get the recommended eight hours in!!

Improved Cardiovascular

Cardiovascular workouts are not only limited to running, biking, or using the elliptical. Resistance training can be a great way to get your heart rate up and improve your cardiovascular health. During resistance training exercising, your body gets better at oxygen transportation. The heart adapts to these changes and gets stronger. High-intensity workouts, circuit intervals, super-sets, and minimal rest between exercises can add a cardio component into your resistance training workout routine.

Sharper Cognitive Skills

Studies suggest that people who do regular resistance training are better thinkers despite their age. Resistance training helps improve thinking and learning skills for adults. These workouts enhance cognitive abilities, as well as reduce or prevent cognitive decline as we age.


Resistance training can also help protect your body, fixing muscular weaknesses and imbalances that commonly lead to injury. Resistance training can help people avoid pain and discomfort in common areas, such as the lower back, knees, shoulders, and hip joints. The stronger the muscles that surround these areas are, the more stable and less likely they are to cause any issues.

Effective resistance training does not have to be complex nor time-consuming. In fact, keeping the exercises simple and focusing on short, consistent sessions is one of the best approaches for the best results. By adding resistance training into your workout routine you can experience the benefits above.

Ready To Try Revolutionary Resistance Training?

Of course, the benefits of resistance training are undeniable. However, how you train and the methods you use can make all the difference. At QuickHIT Fitness Labs, we offer a new method of resistance training that will get you healthy and strong in less than an hour each week. Using a high-intensity training method and specialized equipment, your workout will be extremely effective, efficient, and safe no matter what your age or fitness level. To learn more about our fitness lab and effective 20-minute workouts, contact us!