Resistance training is defined as any exercise that involves muscle contraction against external resistance or weight. These types of exercises increase muscle strength, tone, mass (size), and/or endurance (endurance). As a process, resistance exercise first breaks down or damages muscle cells (catabolism) and then repairs, rebuilds, and strengthens muscle cells (anabolism).

“External resistance” in strength training can be rubber bands, dumbbells, barbells, weights, water bottles, cans of vegetables or your own weight.

Depending on your goals, resistance training can be used to define your muscles for a more toned, toned and physically fit look. For “bulking” you can use more resistance or more weight. By increasing muscle mass, you will speed up your metabolism and burn more calories at rest; assuming you don’t eat extra calories, you will lose fat. Your body weight may stay the same or increase slightly due to the extra muscle mass, but you will notice a difference in how much better your clothes fit.

After 30 years, healthy people begin to lose muscle mass — by 3-5% per decade. Many chronic diseases, including diabetes and obesity, are thought to accelerate the decline in both muscle mass and strength, thereby increasing the risk sarcopenia and physical incapacity and reduced health duration4.