Resistance Training as it Refers to Bone Health in Adults

Adults and kids can benefit from sports and other physical activities, but doing so without supervision can lead to over-exertion, fatigue, concussions, and even muscle and ligament injuries. In children and teenagers, this could trigger a downright fear of sports as they will learn to associate sports with pain.

This is why it’s crucial to create a plan to minimize the risk of injury. It’s best to seek professional help if you’re looking for ways to improve your athletic performance with resistance training. Professional trainers will create customized fitness plans depending on your age, fitness level, body type, weight, and lifestyle. Read on to learn more about how resistance training can result in improved bone health in adults.

Understanding How Resistance Training Works 

Strength training is a form of physical activity that is specifically designed to improve muscular health, strength, and endurance. It involves exercises where you pull or lift against resistance. Exercising under the supervision of experts can be helpful as the athletes can follow their fitness goals with clarity. Resistance training can help build muscles and stamina in the least possible time, but it is also the hardest to achieve. Hence, regular resistance training offers several benefits in terms of bone health. 

Studies suggest that activities that stress bones can actually trigger bone-forming cells into action. Resistance tubing, free weights, cable suspension training, and weight machines are some of the equipment you’ll use for resistance training. However, resistance training also includes several bodyweight exercises like push-ups, squats, planks, pull-ups, and lunges that do not require any equipment. If you are entirely new to weight training, it’s best to start with smaller weights and then work your way up.

Why Do You Need Professional Help for Strength Training? 

It’s easier to keep up with the rigorous routine or follow a diet with expert guidance. However, since resistance training starts showing results quite effectively, it is also possible to get carried away and overdo it, increasing the chances of injuries. 

Training optimally to achieve a particular fitness target under experts can result in better bone health, mental health, and overall well-being. 

It is a misconception that only professional athletes must work on their athletic performance. Anybody can do so, and for teenagers and people in their early twenties, it is a great way to enter into a positive relationship with their bodies. Engaging in exercises and fitness training at a young age can help them grow into healthier adults. 

Benefits of Resistance Training  

Resistance training or strength training can increase muscular strength and endurance. It works by conditioning the body over time using weights like barbells and dumbbells, kettlebells, weight machines, elastic tubing, and even one’s body weight. 

Hence, starting young helps people adapt faster, and it can significantly reduce the deterioration of muscle and bone health over time. Here are some benefits of strength and resistance training. 

Minimizes Risk of Obesity

If you have been struggling with obesity, you could try resistance training. It can help you burn calories by increasing your metabolic rate. Your body burns more calories not only while exercising but also at rest. Additionally, research suggests that obesity interferes with bone density and bone metabolism and thus adversely impacts bone health.

Decreases Abdominal Fat

Issues like excess abdominal fat come with several risks. In adults, visceral fat can lead to chronic heart disease, type 2 diabetes, nonalcoholic fatty liver disease, and more. Strength training can tone the core muscles and help combat the problem of abdominal fat. When you build muscle, you improve your body’s ability to burn fat and improve your muscle-to-fat ratio. 

Promotes Better Bone Health

Bone strengthening exercises can be highly beneficial at any age. While muscles play an important role in strength training, the bones are also actively involved. They become stronger when you lift weights. Consequentially, they become less vulnerable to damage from falls and injuries, reducing the chances of fractures. 

Resistance training also increases mobility and flexibility. Additionally, it can prevent the early onset of arthritis and can improve one’s range of motion remarkably. It also reduces the risk of osteoporosis. 

Improves Cardiac Health

Strength and resistance can significantly improve your heart health by decreasing bad cholesterol in the blood and reducing blood pressure. It strengthens the heart muscles and blood vessels and checks your blood sugar levels by increasing insulin sensitivity.  This can reduce heart failure and heart blockage, and you can do strenuous tasks easily. Additionally, resistance training increases lean muscle mass and thus promotes smoother blood circulation. This reduces the load on arteries and, consequentially, the risk of heart problems.

Enhances Overall Well-Being

Knowing that you are gaining strength and looking better can give you a tremendous boost of self-confidence. Additionally, resistance training promotes the release of endorphins and makes you feel better overall. Strength training makes you leaner and improves your posture. 

The overall effect of working out and feeling like you are invincible changes your outlook on yourself. You can live your lifestyle without guilt, knowing you have your own back. 


Many people are apprehensive about taking up resistance training for fear of injuries like ligament tears, pulled muscles, or even hairline fractures. Our professionals at Kinetic Sports Performance and Football University can help with resistance training for people of all ages. We have resistance training for beginners, and the intensity increases with the advanced courses. A comprehensive workout plan that combines strength training and aerobic exercises can help you become a better athlete. 

Our experts will guide you through every step so that you can become the fittest version of yourself and inspire others to do the same. We use cutting-edge technology like Optogait for functional assessment and movement analysis. Call us today to learn more.

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