With fitness becoming increasingly popular, many people are looking for ways to stay active. Resistance training, which involves working against some form of resistance, might seem intimidating at first. However, its benefits are numerous and can make a real difference in your health, strength, and quality of life, whether it is at the gym or using a home weight machine.
What Is Resistance Training?
Resistance training, also known as strength training or weight training, is any type of exercise that makes your muscles work against an external force. This force can come from free weights, resistance bands, machines, or even your own body weight. The goal is to challenge the muscles, causing small, controlled stress that leads to increased strength, endurance, and muscle size over time.
Unlike cardio exercises that mainly improve heart and lung health, resistance training targets the musculoskeletal system. It’s a versatile form of exercise that benefits people of all ages, whether you’re a young adult looking to boost athletic performance or an older adult aiming to stay independent and active.
10 Advantages of Resistance Training: Backed By Science
1. Builds Muscles and Improves Daily Function
Resistance training builds muscle because it forces your muscles to work against an external load, such as weights, resistance bands, or your own body weight. When muscles contract under resistance, tiny microscopic tears form in the muscle fibers. During recovery, the body repairs these fibers and rebuilds them stronger than before. This process, known as muscle adaptation, is what leads to increased muscle strength and size over time.
To support this kind of gradual, safe muscle growth at home, equipment like the Tousains cable machine CR63 is ideal. With a maximum plate load of 140 kg (308 lb), it lets you progressively increase resistance while taking up minimal space, making home strength training both effective and convenient.
2. Supports Bone Health
Another major benefit of resistance training is its effect on muscles and bones. According to a study, resistance exercise stimulates muscle growth by activating key signaling pathways and also applies mechanical load to bones, helping to increase bone strength. The research suggests that this type of training can effectively improve muscle and bone mass in middle-aged and older adults, particularly benefiting cortical bone. [1]
3. Improves Balance and Stability
Resistance training strengthens the muscles that support joints and stabilize the body, especially in the core and lower body. This improves overall balance, coordination, and movement efficiency for people of all ages. A systematic review revealed moderate to large improvements in balance ability among seniors following resistance exercise. [2]
4. Boosts Metabolism and Aids Weight Management
It also increases lean muscle mass, which in turn raises resting metabolic rate. A study found that the resting metabolic rate of healthy adults who engaged in 9 months of resistance training increased by about 5% on average. But it varied between individuals, which could be partially affected by changes in fat-free mass and thyroid hormones. [3]
5. Improves Posture and Joint Support
Strong muscles help stabilize the spine and surrounding joints, reducing the risk of poor posture and discomfort from daily activities. Weight training strengthens not only the large muscle groups but also the smaller stabilizing muscles, which support better alignment. Over time, this can help prevent aches and injuries, making movements, from lifting groceries to sports performance, safer and more efficient.
6. Enhances Mental Health and Cognitive Function
Resistance training isn’t just good for the body; it benefits the brain too. A meta-analysis showed that resistance training can improve mental health in individuals with and without mental disorders. Whether you’re a student, working adult, or older adult, incorporating strength training into your routine can support mental clarity and overall well-being. [4]
7. Supports Cardiovascular Health
While resistance training is primarily for muscles, it also does good for your heart. Lifting weights or using resistance bands increases heart rate and circulation, improving blood flow and cardiovascular efficiency. Over time, this can contribute to lower blood pressure, better cholesterol profiles, and a healthier heart, complementing traditional aerobic exercise.
For those who want to combine strength and cardio benefits at home, equipment like the Tousains cable machine CR63, which also functions as a rowing machine, makes it easy to get both in a single, compact setup.
8. Reduces Risk of Injury
Stronger muscles, tendons, and ligaments provide better support for joints and bones, reducing the likelihood of strains, sprains, and other injuries. According to a systematic review, which involves 7738 participants aged 12-40 years, a 10% increase in strength training volume reduced the risk of injury by more than 4% points. [5] In other words, increasing strength training volume can reduce the risk of sports injury.
9. Increases Flexibility and Mobility
Beyond building strength, weight training can also improve flexibility and joint mobility. When performed through a full range of motion, exercises like squats, lunges, and overhead presses lengthen muscles and enhance joint movement. This makes daily tasks easier and reduces stiffness, supporting long-term functional independence.
10. Builds Confidence and Encourages a Healthy Lifestyle
Finally, seeing tangible results from resistance training, whether it’s lifting heavier weights, completing more repetitions, or noticing better posture, boosts confidence and motivation. This sense of achievement often encourages a broader commitment to health, including regular exercise, better nutrition, and mindful living.
Conclusion: Start Now with Tousains Home Weight Machine
Resistance training brings many benefits that you can’t imagine until you get started and enjoy it. And it doesn’t always mean a complicated gym setup or heavy equipment. With the foldable and compact cable machine Tousains CR63, you can perform various forms of cable exercise at home without sacrificing your home space. It is easy to store, move, and use for fitness enthusiasts of all levels.
Tousains portable gym Hivegym Power Pump, on the other hand, is designed to fit into any of your backpacks. Whether you prefer to work out at home or on a trip, this small fitness equipment can cover them all.
At the end of the day, there’s no better time to take charge of your health. Set up your Tousains equipment, start with small sessions, and gradually build a routine that fits your lifestyle. Your body, posture, and overall fitness will thank you.
FAQ
Can you lift weights every day?
It depends on your intensity and the muscle groups you target. Light to moderate resistance training can be done most days, but it’s important to allow each muscle group at least 24–48 hours of rest to recover. Overworking the same muscles can increase the risk of injury.
Do resistance bands build muscle?
Yes! Resistance bands provide various tension that challenges your muscles similarly to free weights. Regular use can help improve strength, tone muscles, and enhance endurance, especially when combined with proper form and progressive resistance.
Is strength training good for weight loss?
Absolutely. Strength training increases muscle mass, which boosts your metabolism and helps burn more calories even at rest. When paired with a balanced diet and cardio, it’s one of the most effective ways to support long-term fat loss and maintain a healthy body composition.
References:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC6279907/
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC7697352/
[3] https://www.nature.com/articles/ejcn2014216
[4] https://pubmed.ncbi.nlm.nih.gov/38281452/
[5] https://pubmed.ncbi.nlm.nih.gov/30131332/
