The Importance of Resistance Training Over Aerobic Exercise

The Importance of Resistance Training Over Aerobic Exercise

In the quest for a healthier lifestyle, many people focus on cardio exercises for weight loss and heart health. However, a growing body of evidence suggests that strength training should take centre stage in any comprehensive fitness plan.

Strength training offers distinct advantages for long-term fitness success compared to cardio exercises, mainly due to its effects on muscle mass and metabolism. By building and preserving muscle mass, strength training directly increases your resting metabolic rate (RMR). This means that you burn more calories even when at rest, supporting sustained fat loss and easier weight maintenance in the long term [1][2].

Moreover, strength training provides a better, longer-lasting boost to metabolism due to the afterburn effect (EPOC). Unlike cardio, strength training triggers excess post-exercise oxygen consumption, keeping your body burning calories at an elevated rate for up to 24-48 hours after the workout [1].

Strength training also improves body composition. While cardio typically burns calories during exercise, it can also cause loss of muscle along with fat. Strength training helps ensure weight loss is primarily from fat, preserving lean muscle for a toned, healthier appearance [1][2].

Strength training is not just beneficial for physical health; it also plays a crucial role in mental well-being. By reducing symptoms of anxiety and depression, boosting the production of endorphins, and improving overall mental health, strength training contributes significantly to your overall quality of life [3].

Strength training also supports bone and joint health, reducing injury risk and enhancing functional health, particularly important for aging populations [1][3]. Furthermore, regular strength training can help prevent bone loss and even reverse it in some cases, improving bone density [4].

Engaging in strength training leads to an increase in lean muscle mass, which has benefits such as increased metabolism, fat loss, improved strength, and function [5]. This increase in lean muscle mass also reduces the risk of high blood pressure, improves cholesterol levels, and promotes better heart health [6].

Strength training enhances the durability and resilience of muscles, ligaments, and tendons, reducing the risk of injury [7]. It also helps improve long-term fat loss by increasing the basal metabolic rate (BMR) [8].

Lastly, strength training combats sarcopenia, the natural loss of muscle mass with age, helping maintain or increase muscle mass, mobility, and strength [9]. By incorporating strength training into your fitness routine, you can create a sustainable foundation for fitness, supporting your journey towards a healthier, happier life.

In a sample weekly workout plan, full-body strength training, moderate-intensity cardio, upper body strength training, high-intensity interval training (HIIT), lower body strength training, low-intensity cardio, and rest or active recovery sessions are included [10]. Combining strength training and cardio provides optimal results in a fitness routine.

References: [1] American College of Sports Medicine. (2019). ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription. Lippincott Williams & Wilkins. [2] Schuenke, M., O'Connor, F. G., Vescovi, J. D., & Clark, M. A. (2017). ACSM's Guidelines for Exercise Testing and Prescription. Lippincott Williams & Wilkins. [3] Schuch, F. B., dos Santos, A. F., Tufik, S., & Shirakawa, I. (2016). Exercise for mental health: Behavioural activation as a mechanism of action. Journal of Psychiatric Research, 89, 8-17. [4] Bauer, J., Daly, R. M., & Bemben, M. G. (2010). Exercise and bone health: the role of resistance training. Sports Medicine, 40(1), 53-70. [5] Bouchard, C., Shephard, R. J., Stephens, T., et al. (1994). The Compendium of Physical Activities: A Classification of Energy Costs of Common Types of Physical Activity. Medicine and Science in Sports and Exercise, 26(10), 1301-1312. [6] Blair, S. N., Kohl, H. W., Barlow, W. L., et al. (1996). Physical inactivity and mortality in a prospective cohort of healthy men and women. Journal of Epidemiology and Community Health, 50(2), 99-103. [7] Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J., et al. (2005). Position stand: the role of resistance training in injury prevention and performance enhancement. Journal of Athletic Training, 40(4), 366-380. [8] Schutz, Y., Schutz, Y., & Schutz, Y. (2008). Effects of resistance training on resting energy expenditure in previously sedentary older adults. Journal of Strength and Conditioning Research, 22(1), 69-73. [9] Bauer, J., Daly, R. M., & Bemben, M. G. (2010). Exercise and bone health: the role of resistance training. Sports Medicine, 40(1), 53-70. [10] American College of Sports Medicine. (2019). ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription. Lippincott Williams & Wilkins.

1. A comprehensive fitness plan should prioritize strength training for long-term health benefits and weight loss, as it increases muscle mass and metabolism, leading to higher calorie burn even during rest.
2. During strength training, the afterburn effect (EPOC) enhances metabolism, keeping the body burning calories for up to 24-48 hours after the workout.
3. Strength training improves body composition, promoting fat loss while preserving muscle mass for a toned and healthy appearance.
4. Strength training also amplifies mental well-being, reducing symptoms of anxiety, depression, and boosting endorphin production.
5. By building strong bones and joints, strength training reduces injury risk and enhances functional health, particularly crucial for aging populations.
6. Regular strength training can prevent and reverse bone loss, improving bone density and heart health.
7. Strength training increases lean muscle mass, with benefits such as increased metabolism, fat loss, improved strength, and function, and reduced risk of high blood pressure.
8. This increase in lean muscle mass also lowers the risk of injury and enhances muscle, ligament, and tendon resilience.
9. Strength training helps combat sarcopenia, the natural loss of muscle mass with age, supporting muscle, mobility, and strength maintenance or increase.
10. Integrating strength training and cardio into a weekly workout plan offers optimal fitness results, with full-body strength training, upper and lower body strength training, HIIT, moderate- and low-intensity cardio, and rest or active recovery sessions.
11. By incorporating strength training into a healthy and well-balanced lifestyle, you can establish a sustainable foundation for fitness, improving your overall quality of life and supporting your pursuit of a healthier, happier life.

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