Resistance Exercise

Resistance exercise groups and individual classes utilise weights and resistance to improve muscular performance.

We have teamed up with resistance exercise instructors offering classes to suit beginners, experts and any level in between.

Resistance exercise...

…involves performing lifting and pushing movements with some form of resistance. The resistance is often in the form of weighted objects but can also be provided by your own body weight.

KEY BENEFITS FOR YOU

As your muscles adapt to the loads placed upon them during resistance exercise, they will gradually become stronger – allowing you to perform with even greater resistance. This increased strength will be beneficial for sporting performance e.g. allowing you to run faster, as well as every day activities e.g. making it easier to carry your shopping!

The load placed upon the bones during resistance exercise is important for stimulating an adaptive response which leads to increased bone density.

The microdamage caused within the bone during resistance exercise stimulates osteoblast and osteoclast activity, resulting in repair and adaptation of the bone during periods of rest. This will result in stronger bones which are less likely to experience damage in low-impact situations such as falling over.

Performing resistance exercise with a large number of repetitions will develop your endurance, as your muscle fibre types change and your muscles become more efficient. This will allow you to perform activities for longer before becoming fatigued, or to work harder whilst experiencing similar levels of fatigue as before.

Resistance exercise has been associated with a reduction in the risk of developing a number of diseases including type II diabetes, cardiovascular disease, obesity, high blood pressure and certain cancers.

It should therefore form part of a healthy lifestyle.

Resistance training also leads to neural adaptations which can not be seen.

Neural adaptations will improve synchronisation of motor unit recruitment, lead to greater recruitment of motor units and reduce the impact of inhibitory mechanisms. All of which will allow greater force to be generated within a contracting muscle. 

Resistance exercise can lead to improved self-image and self-esteem as the body adapts and becomes more toned. This is further enhanced by an increase in physical functioning and performance levels.

What You Should Know

Classes are usually performed in small to medium sized groups which are led by an instructor. The instructor will lead you all through a series of activities which will use a range of weights, body weight and resistance equipment such as bands. Classes can be high tempo and use music to provide motivation. They will typically last for 45-60 minutes.

Resistance classes are suitable for anyone who wants to improve their strength, muscular endurance and experience the many associated health benefits.

It can be particularly useful for those who take part in sport as muscular strength, power and endurance are important components of all sports. However, the benefits will also improve your ability to perform daily activities.

You will come away from the class feeling energised and you will start to notice the improvements within no time. You can also experience the wide-range of benefits listed above.

Usually all equipment will be provided at the venue so all you will need is some suitable clothing.

Prices can vary but are typically around £15 for an hour session

Resistance Exercise in Numbers

1 mm Hg
Reduction in mean systolic blood pressure and 4.2mm hg reduction in mean diastolic blood pressure after 24 weeks of resistance training

Zavanela, Plinio M; Crewther, Blair T; Lodo, Leandroet al., 2012 

1 %
to 58.1% improvement in risk of falls found in a meta-analysis of resistance training programmes

Pedro Lopez, Ronei Silveira Pinto, Regis Radaelli et al., 2018

1 %
Studies have shown Muscle hypertrophy to increase between 10-62% when older individuals take part in resistance training programmes of durations ranging from 9-52 weeks

Gary R. Hunter, John P. McCarthy and Marcas M. Bamman, 2004

1 %
reduction in LDL-cholesterol ('bad cholesterol') levels in type-2 diabetic participants after completing 5 months of twice weekly resistance circuits

A. Honkola · T. Forsén · J. Eriksson, 1997