Resistance Training
Resistance Training (Strength & Hypertrophy)
Progressive overload training using free weights, machines, or bodyweight to build and maintain muscle mass, bone density, and functional strength — essential for longevity and metabolic health.
How Resistance Training Works
Resistance training creates mechanical tension on muscle fibers, triggering muscle protein synthesis via the mTOR pathway. Bone loading activates osteoblasts, increasing bone mineral density. Increased muscle mass improves GLUT4 glucose transporter expression.
📊 Evidence by Outcome
The only proven intervention to prevent and reverse age-related muscle loss. Reduces fall risk by 30-40%.
80 studies • Consistency: High • Effect: Large
Increases bone mineral density by 1-3% annually, preventing osteoporosis and reducing fracture risk by up to 50%.
45 studies • Consistency: High • Effect: Moderate
More muscle mass improves insulin sensitivity, glucose disposal, and resting metabolic rate. Reduces type 2 diabetes risk by 30%.
50 studies • Consistency: High • Effect: Large
2-3 sessions per week associated with 15-17% lower all-cause mortality. Grip strength is one of the strongest predictors of longevity.
40 studies • Consistency: High • Effect: Moderate
Key Research
Peer-Reviewed Evidence • 2 Citations
Strength training and all-cause, cardiovascular, and cancer mortality
Shailendra P et al.•British Journal of Sports Medicine•2022
Key Finding: 30-60 min/week of resistance training associated with 10-17% lower risk of all-cause mortality.
Grip strength and mortality: a systematic review
García-Hermoso A et al.•BMJ•2018
Key Finding: Each 5kg decrease in grip strength associated with 17% increased all-cause mortality.
Citations sourced from PubMed, Cochrane Library, and peer-reviewed journals. Study findings are summarized for accessibility. Always consult the original publication for full methodology and results.
Side Effects & Safety
📋 Protocol Snapshot
Protocols are for informational purposes only. Always consult a qualified healthcare provider before starting any treatment protocol.
Cost Guide
AED 100-500/month (gym)
Estimated UAE pricing. Costs vary by provider, dosage, and treatment plan.
Where to Get It (UAE)
Related Treatments
Medical Disclaimer: The information on this page is for educational purposes only and is not intended as medical advice. Kamura Scores reflect a combination of research evidence, community data, and other factors — they are not clinical recommendations. Research citations are provided for reference; always consult the original publications for complete study details. Consult a qualified healthcare provider before starting, stopping, or modifying any treatment. Individual results may vary.