Resistance Training

The importance of Resistance Training: By Osteopath Dr Shehan

Running and walking are popular forms of exercise that we all use to help us improve our overall health and well-being! A form of exercise that is just as important, is resistance training. It comes in many forms such as lifting weights, body-weighted exercises or even using bands and medicine balls. It is any exercise that that forces the muscles to contract against an external resistance. Training is also done with the purpose of improving muscular strength, mass and endurance.

There are many benefits of resistance training for all age groups. It has also been shown to be good for children and some benefits include improving:

  • Body, arm and leg control
  • Joint stability
  • Strength endurance
  • Bone structure and also decrease risk of fractures in growing children
  • Fitness levels
  • Mood & self esteem
  • Muscular adaption to prevent future injuries

Resistance training may help lay the foundations for strength, power and also sporting performance in the future.

When to begin?

Resistance training is not be confused with bodybuilding. Children are encouraged to participate in supervised resistance training at least 3 times per week [1]. Training can be safe, as long as the program is well designed, based on age, size, and existing strength levels and is supervised.

Children are also recommended to begin training with bodyweight exercises. Once they have control of over their body weight, they can progress to bands, sand tubes or medicine balls. After this children can then progress to heavier training.

In adults and the elderly the benefits are similar. The focus is on:

  • Increasing muscle mass, strength and also endurance.
  • Improving heart health & preventing chronic disease (e.g. diabetes, arthritis)
  • Improving posture
  • Decreasing stress levels
  • Increasing bone density and strength and also reduce risk of osteoporosis
  • Improving mobility and balance.

Two sessions a week is the recommendation for maintaining general health and wellbeing. Programs should involve all major muscle groups.

Dr Shehan Kariyakaranage (Osteopath)

Shehan is a registered osteopath and a level 1 accredited strength and conditioning coach. He is able to provide specific exercise prescription and develop programs to rehabilitate and prevent injuries.

Where can you find me?

Alexandra Hills: (Mon, Thurs, Sat)

New Farm: (Wed, Fri)


[1] Australia’s Physical Activity and Sedentary Behaviour Guidelines [Internet]. Physiopedia. [Cited 1 March 2019]. Available here:

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