SAITsplained: How does resistance training actually make you stronger?

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If you’ve ever lifted a set of dumbbells, lowered into a squat or even walked through waist-high water, you’ve dabbled in the world of resistance training (also called strength training or weight training).

At its core (pun definitely intended), resistance training comes down to challenging your body against an external force. But what’s really going on biologically to turn reps into results and grunts into gains? And how does this workout compare to cardio, crowned the king of calorie burning in the fitness community?

Enter Dustin Moore, an Instructor in the Fitness and Wellness Management program at SAIT — a relatively new addition to the School of Health and Public Safety. This two-year diploma program equips learners passionate about health and well-being with skills and certifications to become personal trainers, fitness managers, wellness coaches and more. (The program’s inaugural cohort is set to graduate this spring! 🎓)

We met up with Moore in the Fitness and Wellness Lab on SAIT’s main campus to talk biology and best practices in resistance training. Watch his quick breakdown and find more supporting tips and mythbusters below.

“But will I get bulky?” 💪

If concerns about bulking up and Hulking out have kept you away from working out with weights, think again.

“Gaining muscle mass or hypertrophy is a very dedicated and challenging thing to do,” says Moore. “It takes a lot of repetitive stress over time and intentional training to put on muscle mass.”

Bottom line: don’t expect to burst through your T-shirt sleeves anytime soon.

Get creative with equipment 🥫

No barbells or kettlebells in your fitness inventory? No problem! Check your storage room or pantry for excellent accessible alternatives.

“You could use paint cans and milk jugs, anything that’s an external load,” says Moore.

He adds that using your own body weight is a perfectly great option — and just like a barbell with removable plates, it’s adaptable.

“Changing body position will increase or decrease the load that the body is working against,” he adds.

“Adding resistance bands can also add to or take away from body weight.”

Short on time? Maximize muscles worked ⏳  

Consistency is key, but if you have to cut your usual regimen short, focus on working as many parts of the body as possible.

"Bigger, multi-jointed movements are going to give you the most value since you’ll be activating multiple muscle groups and burning more calories,” says Moore.

“Try something like a squat and a press, so the hips, knees, ankles and shoulders are all working at the same time.”

Your future self will thank you 🏋️‍♀️️

Moore notes that building strength is important for all ages and for different reasons. More strength means greater longevity, so start early and maintain, maintain, maintain.

“Strength training becomes very important for healthy living and for remaining functionally independent as we age,” he says.