Resistance, or strength training, is any form of exercise that uses resistance to strengthen and condition the musculo-skeletal system of the body. Muscle and bone strength is a crucial physical component that is necessary for health, functional ability and enhanced quality of life.

Resistance training is of particular importance during weight loss programs, as it can increase our basal metabolic rate (energy used to maintain bodily processes such as breathing), and aids the prevention of lean tissue loss. This leads to a more favourable body composition in the prevention of chronic disease.

What does Resistance Training do?

Maintain or increase

  • Lean body mass i.e. muscle, tissue and bone.
  • Muscle mass and therefore increase your metabolism, which results in greater energy expenditure, whether resting or exercising.
  • Bone mineral content, which is particularly important for women post menopause and those in the older age as it helps to prevent the onset of osteoporosis, and reduces the risk of fractures after a fall.


  • Posture, which reduces common problems like lower back pain and neck / shoulder tension.
  • Physical ability i.e. increased muscular strength and endurance, and reduced risk of musculoskeletal problems (e.g. back pain, muscle imbalances).
  • Joint function.
  • Balance & ‘core’ stability.

Resistance Training should not replace your cardiovascular exercise, but generally does not require as much time to complete.

Try adding these 3 simple exercises into your plan at home.

Triceps – Bent Leg.PDF

Dip Core – Supine Bridge.PDF

Legs – Lunge.PDF