Well there used to be a time when resistance training and weight training referred to exactly the same thing, but with nifty exercise equipment like resistance bands since being developed, weight training perhaps falls under the umbrella of resistance training. Resistance training basically entails those exercises which are completed with the aim of putting some tension on the targeted muscle so that it works hard to resist that stress put on it.
Resistance exercises are mostly completed by gym rats such as bodybuilders or anyone seeking to build bigger muscles, and perhaps even tone those muscles, which has led to the common misconception that resistance and weight training is indeed only for those budding beefcakes. It really isn’t. Absolutely anybody with any fitness goals can benefit from resistance and weight training and everybody should in fact be benefiting from it.
Strength without Size
The biggest guy with the biggest muscles in the room is not necessarily the strongest, which is why you often get a boxer fighting in the heavyweight division defeating an opponent who’s considerably bigger, sometimes purely on strength and power. So it is indeed possible to build up strength in your muscles through resistance and weight training without packing on too much size. This is precisely why weight training isn’t only for bodybuilders and it should in fact be incorporated into all exercise regimes. If you’re really worried about pumping your muscles up too much, keep in mind that resistance and weight training alone cannot grow muscle mass. This would have to be complemented with a nutritional plan that’s best facilitated through taking supplements such as those which contain lean protein.
Resistance and weight training help with mobility. Unless you’re specifically targeting muscle growth through heavy-weight, low-rep, isolation exercises, training with weights can actually help with mobility in that your muscles are able to deliver more power — something which can come in handy in situations such as sprinting over short distances or lifting objects around the house. So if you are indeed looking for a bit more mobility in your physical abilities, resistance training through the use of weights should definitely be incorporated into your regime.
Sure, intense resistance training is almost always inevitably followed by some muscle soreness and stiffness, but that’s just your body going through an adjustment period. Again, unless your intention is expressly to bulk up through heavyweight, isolation training, once you’ve gotten through the stiffness and soreness your body then adjusts by trying to become more flexible. That’s why less lactic acid builds up with each regular exercise session and you recover quicker.
Balance is one of the most important factors of any exercise regime which is overlooked by so many people, which is quite concerning as balance is what helps prevent injuries associated with exercise. You simply cannot focus exclusively on one area of your fitness — you need to balance things out with some resistance training. I mean you’d certainly have to ask yourself why a sprinter such as Usain Bolt clearly spends some time in the gym as opposed to just tearing down the track the whole day.