The Power of Resistance: Why Strength Training is Essential for Health and Wellbeing

When people think of exercise for health, they often picture running, cycling, or other forms of cardiovascular training. While cardio has clear benefits, resistance-based exercise — also known as strength training — is just as crucial, if not more so, for long-term health, mobility, and wellbeing.

At Mojo, we regularly incorporate resistance training into our physiotherapy, exercise and rehabilitation programs because its benefits go far beyond building muscle. Whether you're recovering from an injury, managing a chronic condition, or simply aiming to improve your overall health, resistance training deserves a central role in your routine.

What is Resistance-Based Exercise?

Resistance exercise involves working against a force that challenges your muscles. This can include:

🔹 Bodyweight exercises (e.g., squats, push-ups)🔹 Free weights (e.g., dumbbells, kettlebells)🔹 Resistance bands🔹 Weight machines🔹 Functional movements like lifting, pulling, or carrying

The key is progressive overload — gradually increasing resistance or difficulty over time to stimulate muscular adaptation.

Top Benefits of Resistance Training for Health and Wellbeing

1. Improved Muscle and Bone Strength

Strength training helps build and maintain lean muscle mass, which naturally declines with age. It also stimulates bone density, making it a powerful tool in the prevention and management of osteoporosis.

2. Joint Health and Injury Prevention

By strengthening the muscles that support joints, resistance training can reduce the risk of joint pain and injuries. This is particularly important for individuals with arthritis, back pain, or previous musculoskeletal injuries.

3. Enhanced Metabolic Health

Strength training helps regulate blood sugar, supports weight management, and improves insulin sensitivity. It’s especially beneficial for people with, or at risk of, type 2 diabetes or metabolic syndrome.

4. Mental Health and Confidence

Exercise in general boosts endorphins, but resistance training has been linked specifically to reduced symptoms of anxiety and depression. Seeing tangible progress — lifting heavier weights or doing more reps — can also enhance self-esteem and motivation.

5. Long-Term Functional Independence

Being strong isn’t just about aesthetics — it’s about quality of life. Resistance training supports everyday activities like climbing stairs, lifting groceries, or playing with grandkids, helping maintain independence as we age.

Resistance Training and Physiotherapy

At Mojo, we don’t take a one-size-fits-all approach. Our physiotherapists and exercise physiologists design individualised strength programs based on your goals, injury history, and current level of fitness. Whether you're an athlete looking to return to sport or someone recovering from surgery, resistance-based exercise will likely play a key role in your plan.

Getting Started Safely

If you're new to strength training, consider these tips:

🔸 Start with professional guidance to learn correct technique🔸 Focus on form, not weight — quality movement prevents injury🔸 Progress gradually — don’t rush to increase loads too quickly🔸 Be consistent — aim for 2–3 sessions per week for best results🔸 Listen to your body — some muscle fatigue is normal, but sharp pain is not

Final Thoughts

Resistance-based exercise is a cornerstone of a healthy lifestyle. It builds resilience, protects against injury, and enhances both physical and mental wellbeing. Whether you’re a gym regular or just starting out, integrating strength work into your routine can make a lasting difference.

Ready to get stronger and feel better?

Contact Mojo today and let’s build a healthier future together.

📧 Email: info@mojophysioco.com📞 Phone: 0430 614 207📍 Visit us: 2/549 Darling St, Rozelle NSW 2039