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Here you can find our repository of fitness-related information and articles.  That discusses innovations and the latest scientific evidence that impacts our training and health.


This section will continue to grow over time and if you have any suggestions or questions you would like to see listed here then please get in touch using the form on the left.



There is much scientific evidence that demonstrates the benefits of lifting weights.
Some of the better-known benefits include:

  • Improved muscle strength and tone – to protect your joints from injury.

  • Maintaining flexibility and balance, which can help you remain independent as you age.

  • Weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest.

  • May help reduce or prevent cognitive decline in older people.

  • Greater stamina – as you grow stronger, you won’t get tired as easily.

  • Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression, and obesity.

  • Pain management.

  • Improved mobility and balance.

  • Improved posture.

  • Decreased risk of injury.

  • Increased bone density and strength and reduced risk of osteoporosis.

  • Improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood.

  • Improved sleep and avoidance of insomnia.

  • Increased self-esteem.

  • Enhanced performance of everyday tasks.




'There is much scientific evidence that demonstrates the benefits of lifting weights'


'Recent research suggests that exercise benefits most people both during and after cancer treatment'

Cancer and lifting weights:

The National Foundation for Cancer Research identified that by weight training two times a week, the study found that strength training twice a week reduced the likelihood of dying from cancer by 31%. In fact, the overall likelihood for any type of premature death decreased by 23%.

In addition, the research identified that exercise is a key factor in preventing cancer, it aids in lowering the levels of hormones such as estrogen and insulin. This is beneficial because increased levels of these hormones have been proven to correlate with cancer development and progression.

Exercise also helps in reducing inflammation and improving the immune system, which allows the body to properly function and ward off disease. Keeping an active lifestyle even when diagnosed with cancer can yield positive outcomes. It slows weight gain, which is a common side effect of treatment. Incorporating exercise into one’s daily routine has also been found to decrease the likelihood of remission in some cancers, such as breast cancer.


The Victorian Cancer Council recommends that people with cancer should exercise.

Recent research suggests that exercise benefits most people both during and after cancer treatment. It can help manage some of the common side effects of treatment speed up your return to your usual activities and improve your quality of life. The evidence also shows there is little risk of exercise causing harm if care is taken and professional exercise advice is followed closely. For some cancers, exercise has been shown to even improve treatment outcomes.



Other studies from the German Cancer Research Centre, T Cell Metabolism Group, led by Guoliang Cui, identified how the cancer and body’s virus killing T cells were able to hide inside muscle tissue, enabling them to regenerate and then go out and destroy cancer cells or viruses, making them more effective.

The research was published in the journal “Science” on the 12th June 2020 by Wu et al, and discusses how the T cells are sheltered from chronic inflammation inside muscle tissue, and how the T cells appear to maintain their strength and don’t become exhausted.

The research also discussed how these benefits were identified as being present with strength training but not observed when other types of exercise were undertaken.

Although this study is in its infancy it demonstrates how lifting weights has a profound impact on our body's ability to fight off illness, compared to other forms of popular exercise.