Resistance training can include activities such as lifting weights, resistance training, or cross training with enough resistance on an exercise machine.
Strength training is typically an anaerobic activity, meaning oxygen consumption is not sufficient to supply the energy demands being placed on your muscles due to the short bursts of energy exertion. Strength training uses weight resistance to cause muscle contraction, which has been shown to increase bone, muscle, tendon, and ligament strength among other benefits outlined below. Ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. Benefits of resistance training include improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem. (9)