Health benefits derived from resistance training
The skeletal muscle is the largest organ in the body. They produce various cytokines that communicate with other organ systems and contribute to multiple health benefits.
It is recommended that adults should engage in resistance exercise and muscle strengthening at least two times per week.
Individuals who participate in regular resistance training sessions have a 15% lower risk of total mortality and a 17% reduction in the risk of cardiovascular disease. Resistance training reduces systolic blood pressure in adults over 40 years of age by 3 to 4 mm Hg. It reduces glucose levels by 2 to 5 mg/dL and lowers the incidence of diabetes by 17%. Resistance training programs improve HDL-C levels by 2 to 12 mg/dL and reduce the levels of total cholesterol and triglycerides by 7 to 13 mg/dL and 8 mg/dL, respectively.
The magnitude of these benefits may be underestimated and may not be reflective of life-long resistance training because few studies lasted more than 6 months.
Paluch AE, Boyer WR, Franklin BA, et al. Resistance Exercise Training in Individuals With and Without
Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association.
Circulation. 2023 Dec 7. doi: 10.1161/CIR.0000000000001189. Online ahead of print.