Resistance exercise offers numerous benefits for men, including increased muscle strength and mass, improved weight loss, and enhanced overall appearance. This is mainly because resistance training stimulates the development of proteins present in muscle cells, which in turn, improves muscles’ ability to perform.
To fully experience the advantages of resistance exercise, it’s essential to understand how to optimize your workout sessions to maintain optimal health and benefits.
Resistance Exercise Training
Resistance training consists of any exercise that enables muscles to contract against an external resistance, such as weight machines, dumbbells, or your body weight. It is one of the top three exercises for men regarding prostate health. Among the most common and fundamental types of resistance exercises are pushups and weight lifting.
If you are serious about resistance training, it’s vital to know how much rest you need to optimize the benefits of your activity. A study published in the Journal of Strength and Conditioning Research suggests that although resistance training provides a variety of benefits for men, there can be some drawbacks if you don’t follow specific practices. In particular, when resistance exercises are done with short rest, it could lead to significant fatigue that negatively impacts one’s technique and results.
The research also emphasizes that strength and conditioning coaches must carefully monitor movements and exercise techniques after completing a workout to prevent injury and optimize subsequent exercise protocols that may be sequenced in order.
Other Benefits of Resistance Exercise
Aside from the benefits outlined above, resistance exercise can also lead to:
- Improved cardiovascular health
- Reduction in body fat
- Increased metabolic rate
Bone density is another concern for both men and women. It’s worth noting that resistance exercise offers positive impacts on bone mineral levels and helps guard against osteoporosis. A review published in Sports Medicine states, “strength exercise appears to be a powerful stimulus to improve and maintain bone mass during the aging process.”
Resistance Exercise for Older Men
Another reason men engage in resistance training is to combat the negative effects of aging. A study investigating the effectiveness of resistance training in both men and women found that muscle fiber size, leg lean mass, and quadriceps area all increased for elderly volunteers (average age 70) who participated in resistance training three times a week for six months.
The participants also experienced improved sit-to-stand times, better cholesterol and triglyceride levels, and glycemic control. These findings led the researchers to conclude that a “generic resistance-type exercise training program can be applied for both women and men to effectively counteract the loss of muscle mass and strength with aging.”
If you’re already participating in a resistance exercise training program, it is essential to regularly review your program and discuss it with a professional trainer and your healthcare provider. If you are considering starting a resistance exercise program, consult your doctor before beginning and work with an exercise specialist to determine the best program for you.
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