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The Benefits of Resistance Training – Research Zone

24th February 2021


Resistance training commonly known as strength or weight training refers to any exercise that involves you lifting or pulling against a resistance. This includes exercises with dumbbells, resistance bands, machine weights or your body weight.


Recent research looks at the benefits of resistance exercise and aims to understand more about ways we should structure our exercise in order to benefit most. 


1. A review on Aging, Sarcopenia, Falls, and Resistance Training in Community-Dwelling Older Adults (read more)

Exercise programmes focusing on strength may significantly increase muscle mass and muscle strength, minimising functional decline and reduce risk of falling.


2. Resistance training in breast cancer survivors: A Systematic Review of Exercise Programs (read more)

Resistance training resulted in significant improvements in muscle strength, fatigue, pain, quality of life and minor changes in aerobic capacity. 


3. Effect of resistance exercise on body structure and function, activity and participating in individuals with Parkinson’s disease (read more)

Resistance exercise was shown to promote improvements in body structure and function in people with Parkinson’s (upper limb muscle strength, cardiovascular function and postural balance) and activity (gait).


4. Comparing the Effectiveness of Isotonic and Isometric Exercises on Balance and Ability in Patients with Multiple Sclerosis (read more)

Isotonic exercises are movements where the contracting muscle shortens against a constant load e.g. a squat or press up. 

During isometric exercises the muscle doesn’t change length and the affected joint doesn’t move e.g. a wall sit or plank.

Eight weeks of isotonic and isometric exercises was found to be an effective treatment for MS patients without any advantage of one type of exercise over another. 



What this means for you?

In order to benefit from resistance or strength training, take part in strength training, twice a week, with two or three sets of 8-12 repetitions for each muscle group.

Find out more about Bounce Back Strength Classes



When practicing strengthening exercises take part in exercises that involve the seven different functional movements. This will ensure you are working all body parts:

    1. Push
    2. Pull
    3. Hinge
    4. Rotate
    5. Squat
    6. Lunge
    7. Walk


To find out more about strengthening exercises email


Click here to download the FREE Bounce Back Health Guide to find out more about the benefits of exercise


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