Skip to main content
SpringerLink
Log in

Resistance training for health and performance

  • Published:
Current Sports Medicine Reports

Abstract

Resistance training is recommended by national health organizations for incorporation into a comprehensive fitness program that includes aerobic and flexibility exercise. Its potential benefits on health and performance are numerous; it has been shown to reduce body fat, increase basal metabolic rate, decrease blood pressure and the cardiovascular demands to exercise, improve blood lipid profiles, glucose tolerance, and insulin sensitivity, increase muscle and connective tissue cross-sectional area, improve functional capacity, and relieve low back pain. Many improvements in physical function and athletic performance are associated with the increases in muscle strength, power, endurance, and hypertrophy observed during resistance training. The key element to effective resistance training is supervision by a qualified professional and the proper prescription of the program variables. Proper program design, ie, that which uses progressive overload, variation, and specificity, is essential to maximize the benefits associated with resistance training.

This is a preview of subscription content, log in via an institution to check access.

Access this article

Log in via an institution

Price excludes VAT (USA)
Tax calculation will be finalised during checkout.

Instant access to the full article PDF.

Institutional subscriptions

Similar content being viewed by others

References and Recommended Reading

  1. American College of Sports Medicine: Progression models in resistance training for healthy adults. Med Sci Sports Exerc 2002, 34:364–380. Provides recommendations for resistance training progression.

  2. Feigenbaum MS, Pollock ML: Prescription of resistance training for health and disease. Med Sci Sports Exerc 1999, 31:38–45.

    Article  CAS  PubMed  Google Scholar 

  3. Kraemer WJ, Ratamess NA: Physiology of resistance training: current issues. In Orthopaedic Physical Therapy Clinics of North America: Exercise Technologies. Philadelphia: WB Saunders; 2000:467–513. This paper provides a comprehensive review of the acute responses and chronic adaptations to resistance training, as well as changes in muscular performance.

    Google Scholar 

  4. Mazzetti SA, Kraemer WJ, Volek JS, et al.: The influence of direct supervision of resistance training on strength performance. Med Sci Sports Exerc 2000, 32:1175–1184. Demonstrates the benefits of direct supervision on performance increases during resistance training.

    Article  CAS  PubMed  Google Scholar 

  5. Dudley GA, Tesch PA, Miller BJ, Buchanan MD: Importance of eccentric actions in performance adaptations to resistance training. Aviat Space Environ Med 1991, 62:543–550.

    CAS  PubMed  Google Scholar 

  6. Dudley GA, Tesch PA, Harris RT, et al.: Influence of eccentric actions on the metabolic cost of resistance exercise. Aviat Space Environ Med 1991, 62:678–682.

    CAS  PubMed  Google Scholar 

  7. Bandy WD, Hanten WP: Changes in torque and electromyographic activity of the quadriceps femoris muscles following isometric training. Phys Therapy 1993, 73:455–467.

    CAS  Google Scholar 

  8. Häkkinen K, Pakarinen A, Alen M, Komi PV: Serum hormones during prolonged training of neuromuscular performance. Eur J Appl Physiol 1985, 53:287–293.

    Article  Google Scholar 

  9. Stone MH, Potteiger JA, Pierce KC, et al.: Comparison of the effects of three different weight-training programs on the one repetition maximum squat. J Strength Cond Res 2000, 14:332–337.

    Google Scholar 

  10. Häkkinen K, Komi PV, Alen M, Kauhanen H: EMG, muscle fibre and force production characteristics during a 1 year training period in elite weightlifters. Eur J Appl Physiol 1987, 56:419–427.

    Article  Google Scholar 

  11. Evans WJ: Reversing sarcopenia: how weight training can build strength and vitality. Geriatrics 1996, 51:46–47, 51–53.

    CAS  PubMed  Google Scholar 

  12. Kelley GA, Kelley KS: Progressive resistance exercise and resting blood pressure: a meta-analysis of randomized controlled trials. Hypertension 2000, 35:838–843.

    Article  CAS  PubMed  Google Scholar 

  13. Pollock ML, Franklin BA, Balady GJ, et al.: Resistance exercise in individuals with and without cardiovascular disease: benefits, rationale, safety, and prescription. Circulation 2000, 101:828–833. A position stand recommended by the ACSM, American Heart Association, Committee on Exercise, Rehabilitation, and Prevention, and Council on Clinical Cardiology for the use of resistance training in individuals with cardiovascular disease.

    Article  CAS  PubMed  Google Scholar 

  14. Clyman B: Exercise in the treatment of osteoarthritis. Curr Rheumatol Rep 2001, 3:520–523.

    Article  CAS  PubMed  Google Scholar 

  15. Mazzeo RS, Tanaka H: Exercise prescription for the elderly: current recommendations. Sports Med 2001, 31:809–818.

    Article  CAS  PubMed  Google Scholar 

  16. Storer TW: Exercise in chronic pulmonary disease: resistance exercise prescription. Med Sci Sports Exerc 2001, 33:S680-S692.

    Article  CAS  PubMed  Google Scholar 

  17. Ansved T: Muscle training in muscular dystrophies. Acta Physiol Scand 2001, 171:359–366.

    Article  CAS  PubMed  Google Scholar 

  18. Hurley BF, Roth SM: Strength training in the elderly: effects on risk factors for age-related disease. Sports Med 2000, 30:249–268.

    Article  CAS  PubMed  Google Scholar 

  19. Yarasheski KE, Pak-Loduca J, Hasten DL, et al.: Resistance exercise training increases mixed muscle protein synthesis rate in frail women and men _ 76 yr old. Am J Physiol 1999, 277:E118-E125.

    CAS  PubMed  Google Scholar 

  20. Charette SL, McEvoy L, Pyka G, et al.: Muscle hypertrophy response to resistance training in older women. J Appl Physiol 1991, 70:1912–1916.

    CAS  PubMed  Google Scholar 

  21. Häkkinen K, Kallinen M, Izquierdo M, et al.: Changes in agonist-antagonist EMG, muscle CSA, and force during strength training in middle-aged and older people. J Appl Physiol 1998, 84:1341–1349.

    PubMed  Google Scholar 

  22. Brochu M, Savage P, Lee M, et al.: Effects of resistance training on physical function in older disabled women with coronary heart disease. J Appl Physiol 2002, 92:672–678.

    Article  PubMed  Google Scholar 

  23. Williams PT: Health effects resulting from exercise versus those from body fat loss. Med Sci Sports Exerc 2001, 33:S611-S621.

    Article  CAS  PubMed  Google Scholar 

  24. Fleck SJ, Kraemer WJ: Designing Resistance Training Programs, edn 2. Champaign, IL: Human Kinetics Books; 1997.

    Google Scholar 

  25. Van EttenLM, Westerterp KR, Verstappen FT, et al.: Effect of an 18-wk weight-training program on energy expenditure and physical activity. J Appl Physiol 1997, 82:298–304.

    PubMed  Google Scholar 

  26. Kelley GA, Kelley KS: Progressive resistance exercise and resting blood pressure: a meta-analysis of randomized controlled trials. Hypertension 2000, 35:838–843.

    Article  CAS  PubMed  Google Scholar 

  27. Cuppers HJ, Erdmann D, Schubert H, et al.: Glucose tolerance, serum insulin, and serum lipids in athletes. Curr Probl Clin Biochem 1982, 11:155–165.

    CAS  PubMed  Google Scholar 

  28. Giada F, Zuliani G, Baldo-Enzi G, et al.: Lipoprotein profile, diet and body composition in athletes practicing mixed anaerobic activities. J Sports Med Phys Fitness 1996, 36:211–216.

    CAS  PubMed  Google Scholar 

  29. Layne JE, Nelson ME: The effects of progressive resistance training on bone density: a review. Med Sci Sports Exerc 1999, 31:25–30.

    Article  CAS  PubMed  Google Scholar 

  30. Vincent KR, Braith RW: Resistance exercise and bone turnover in elderly men and women. Med Sci Sports Exerc 2002, 34:17–23.

    Article  PubMed  Google Scholar 

  31. American College of Sports Medicine: Position stand: exercise and type 2 diabetes. Med Sci Sports Exerc 2000, 32:1345–1360.

  32. Carpenter DM, Nelson BW: Low back strengthening for the prevention and treatment of low back pain. Med Sci Sports Exerc 1999, 31:18–24.

    Article  CAS  PubMed  Google Scholar 

  33. Hides JA, Richardson CA, Jull GA: Multifidus muscle recovery is not automatic after resolution of acute, first-episode low back pain. Spine 1996, 21:2763–2769.

    Article  CAS  PubMed  Google Scholar 

  34. Weiss A, Suzuki T, Bean J, Fielding RA: High intensity strength training improves strength and functional performance after stroke. Am J Phys Med Rehabil 2000, 79:369–376.

    Article  CAS  PubMed  Google Scholar 

  35. Staron RS, Karapondo DL, Kraemer WJ, et al.: Skeletal muscle adaptations during early phase of heavy-resistance training in men and women. J Appl Physiol 1994, 76:1247–1255.

    CAS  PubMed  Google Scholar 

  36. Biolo G, Tipton KD, Klein S, Wolfe RR: An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am J Physiol Endocrinol Metab 1997, 273:E122-E129.

    CAS  Google Scholar 

  37. Kraemer WJ, Gordon SE, Fleck SJ, et al.: Endogenous anabolic hormonal and growth factor responses to heavy resistance exercise in males and females. Int J Sports Med 1991, 12:228–235.

    Article  CAS  PubMed  Google Scholar 

  38. Kraemer WJ, Marchitelli L, Gordon SE, et al.: Hormonal and growth factor responses to heavy resistance exercise protocols. J Appl Physiol 1990, 69:1442–1450.

    CAS  PubMed  Google Scholar 

  39. Kadi F, Bonnerud P, Eriksson A, Thornell LE: The expression of androgen receptors in human neck and limb muscles: effects of training and self-administration of androgenic-anabolic steroids. Histochem Cell Biol 2000, 113:25–29.

    Article  CAS  PubMed  Google Scholar 

  40. Häkkinen K, Komi PV: The effect of explosive type strength training on electromyographic and force production characteristics of leg extensor muscles during concentric and various stretch-shortening cycle exercises. Scand J Sports Sci 1985, 7:65–76.

    Google Scholar 

  41. Newton RU, Kraemer WJ, Häkkinen K: Short-term ballistic resistance training in the pre-season preparation of elite volleyball players. Med Sci Sports Exerc 1999, 31:323–330.

    Article  CAS  PubMed  Google Scholar 

  42. Marx JO, Ratamess NA, Nindl BC, et al.: The effects of single-set vs. periodized multiple-set resistance training on muscular performance and hormonal concentrations in women. Med Sci Sports Exerc 2001, 33:635–643.

    Article  CAS  PubMed  Google Scholar 

  43. Barbosa AR, Santarem JM, Filho WJ, Marucci MdeF: Effects of resistance training on the sit-and-reach test in elderly women. Strength Cond Res 2002, 16:14–18.

    Google Scholar 

  44. Behm DG, Button DC, Butt JC: Factors affecting force loss with prolonged stretching. Can J Appl Physiol 2001, 26:262–272.

    Article  Google Scholar 

  45. Tesch PA: Short- and long-term histochemical and biochemical adaptations in muscle. In Strength and Power in Sport. Boston: Blackwell Scientific Publications; 1992:239–248.

    Google Scholar 

  46. Gettman LR, Culter LA, Strathman T: Physiological changes after 20 weeks of isotonic vs isokinetic circuit training. J Sports Med Phys Fitness 1980, 20:265–274.

    CAS  PubMed  Google Scholar 

Download references

Author information

Authors and Affiliations

  1. The Human Performance Laboratory, Department of Kinesiology, Unit1110, The University of Connecticut, 06269-1110, Storrs, CT, USA

    William J. Kraemer PhD, Nicholas A. Ratamess MS & Duncan N. French MS

Authors
  1. William J. Kraemer PhD
    View author publications

    You can also search for this author in PubMed Google Scholar

  2. Nicholas A. Ratamess MS
    View author publications

    You can also search for this author in PubMed Google Scholar

  3. Duncan N. French MS
    View author publications

    You can also search for this author in PubMed Google Scholar

Rights and permissions

Reprints and permissions

About this article

Cite this article

Kraemer, W.J., Ratamess, N.A. & French, D.N. Resistance training for health and performance. Curr Sports Med Rep 1, 165–171 (2002). https://doi.org/10.1007/s11932-002-0017-7

Download citation

  • Published:

  • Issue Date:

  • DOI: https://doi.org/10.1007/s11932-002-0017-7

Keywords

Search

Navigation