Resistance training and strength training are related terms that often refer to exercises that involve the use of resistance to stimulate muscle growth, increase muscular strength, and improve overall fitness. They are both forms of physical training that aim to enhance muscular endurance and power. However, they can have slightly different focuses and methods, despite being used interchangeably.
- Resistance Training: Resistance training encompasses any form of exercise that uses resistance to induce muscle contractions, leading to muscle development and improved strength. This can include various types of equipment like free weights (dumbbells, barbells), resistance bands, and weight machines. The resistance can be provided by the equipment’s weight or by adding external weights. The goal of resistance training is to increase muscle mass, enhance muscle definition, and improve functional strength.
- Strength Training: Strength training is a specific subset of resistance training that primarily emphasizes increasing the maximum amount of force a muscle or group of muscles can generate. This often involves lifting heavy weights for a lower number of repetitions (typically around 1 to 6 repetitions). The aim is to build maximum strength and power by challenging the muscles to lift progressively heavier loads.
While resistance training and strength training have some overlap, strength training specifically targets maximal strength gains and may involve more specialized techniques such as powerlifting or Olympic weightlifting.
Involving cardio
Both resistance/strength training and cardio training contribute to overall fitness. Resistance and strength training can have cardiovascular benefits as well, particularly when performed with shorter rest periods between sets, which keeps the heart rate elevated. Similarly, cardio workouts can also engage some degree of muscular strength, especially in weight-bearing exercises.
The primary difference lies between cardiovascular exercise and strength/resistance training is in their main objectives. Resistance and strength training aims to increase muscle mass, muscular strength, and power, while cardio training aims to enhance cardiovascular endurance and burn calories. Cardio workouts involve repetitive movements over an extended period of time, whereas resistance and strength training involve targeted muscle contractions against resistance.
Effect on body systems
Resistance training involves multiple body systems that work together to perform the exercises and adapt to the stress placed on the body. Here’s how these systems are involved in resistance training and how the process of exercise affects them both immediately and in the long term:
- Muscular System:
- Immediate Effects: During resistance exercises, muscles contract to generate force against the resistance. This leads to immediate fatigue as muscle fibers use energy and produce waste products like lactic acid. Microscopic damage occurs in muscle fibers, which triggers the repair and growth process.
- Long-Term Effects: Over time, consistent resistance training leads to muscle hypertrophy (growth) as muscle fibers adapt to the stress. Muscles become stronger and more capable of generating force.
- Skeletal System:
- Immediate Effects: Resistance exercises place stress on bones, particularly where muscles attach (insertion points). This stress prompts bone remodeling and triggers the release of calcium for muscle contraction.
- Long-Term Effects: Regular resistance training increases bone density and strength, reducing the risk of osteoporosis and fractures.
- Nervous System:
- Immediate Effects: Motor neurons transmit signals from the nervous system to muscles, enabling them to contract. Neural pathways become more efficient with repeated resistance training, leading to improved muscle coordination and contraction.
- Long-Term Effects: Neural adaptations contribute to increased strength and better control of muscle movements.
- Endocrine System:
- Immediate Effects: During exercise, the endocrine system releases hormones like adrenaline to increase heart rate and prepare the body for exertion.
- Long-Term Effects: Hormones like testosterone and growth hormone, released in response to resistance training, promote muscle growth, repair, and overall adaptation.
- Cardiovascular System:
- Immediate Effects: Blood flow increases to provide oxygen and nutrients to working muscles. Heart rate and stroke volume rise to meet the increased demand.
- Long-Term Effects: Certain resistance training techniques can improve cardiovascular fitness and lower resting heart rate.
- Respiratory System:
- Immediate Effects: The breathing rate increases to deliver oxygen to muscles and remove carbon dioxide. Respiratory muscles also play a role in stability during resistance exercises.
- Long-Term Effects: Enhanced lung capacity and efficiency of oxygen exchange can result from consistent resistance training.
- Integumentary System:
- Immediate Effects: Skin protects underlying tissues during exercises. Sweating helps regulate body temperature.
- Long-Term Effects: Improved circulation can contribute to healthier skin and enhanced wound healing.
- Energy Systems:
- Immediate Effects: Energy systems provide ATP (adenosine triphosphate) for muscle contractions. Different systems are used depending on exercise intensity and duration.
- Long-Term Effects: Enhanced energy system efficiency results from regular training, allowing for improved endurance and strength.
In the long term, consistent and appropriate resistance training can lead to improved muscular strength, endurance, bone density, cardiovascular fitness, and overall health. However, improper technique, overtraining, or inadequate recovery can lead to injuries or negative outcomes. It’s important to design a well-structured training program, progress gradually, and prioritize recovery for optimal long-term health benefits. Consulting with a fitness professional or healthcare provider is advisable before starting a new exercise regimen, especially if you have pre-existing health conditions.
Effect on all-cause mortality and longevity
Strength and resistance training has been associated with several positive effects on all-cause mortality, longevity, the onset of chronic diseases, and overall health. It’s important to note that while these effects are generally positive, individual outcomes can vary based on factors such as genetics, overall health, exercise program design, and adherence.
Here’s how strength and resistance training can impact these aspects:
- All-Cause Mortality and Longevity:
- Studies have shown that regular engagement in strength and resistance training is associated with a reduced risk of all-cause mortality. A meta-analysis published in the British Journal of Sports Medicine in 2018 concluded that higher muscle strength was inversely associated with mortality from all causes and cardiovascular disease.
- Strength training contributes to improved functional capacity, increased muscle mass, and enhanced bone density. These factors collectively promote a better quality of life as individuals age, potentially extending longevity.
- Chronic Diseases:
- Cardiovascular Disease: Resistance training can improve cardiovascular health by reducing risk factors such as high blood pressure, elevated cholesterol levels, and insulin resistance. Regular exercise can enhance heart function and promote vascular health.
- Diabetes: Strength training can improve insulin sensitivity and glycemic control, reducing the risk of type 2 diabetes or helping manage the condition in those already diagnosed.
- Osteoporosis: Resistance training stimulates bone remodeling, leading to increased bone density and reduced risk of osteoporosis-related fractures.
- Metabolic Syndrome: Resistance training can help reduce the risk of metabolic syndrome by improving factors like obesity, insulin resistance, and lipid profiles.
- Other Types of Death:
- Strength training’s positive effects on cardiovascular health can contribute to a reduced risk of death from heart-related issues.
- Improved muscle mass and strength can enhance mobility and reduce the risk of falls and injuries, which could indirectly influence mortality risk.
- Healthspan:
- Engaging in strength and resistance training can improve the ability to perform daily tasks independently and maintain an active lifestyle as individuals age. This can contribute to an extended period of health span, where an individual maintains a high quality of life without significant disability or chronic illness.
It’s important to keep in mind that while strength and resistance training offers numerous benefits, they are most effective when combined with a balanced diet, cardiovascular exercise, and a healthy lifestyle. In fact, they all work together, and must all be taken into account when improving one’s health.
Also, individualized considerations such as pre-existing medical conditions, exercise intensity, and proper form are essential to ensure safe and effective training.