Why Today’s Workout Matters: The Acute Benefits of Resistance Training

When we engage in resistance training — or really, any form of exercise — most of us focus on the long game. We know that lifting weights regularly helps us get stronger over time, build muscle, and reduce long‑term risks like heart disease.

But we often under‑appreciate the immediate, acute benefits of a strength training session — the reward you get today, not years from now.

A recent presentation by UK researcher James Fisher, PhD highlighted exactly what today’s workout can deliver. Here’s what you can expect right after you finish lifting:

Immediate Benefits of a Resistance Training Workout

• Improved cognitive function and mood

• Elevated resting metabolic rate (RMR) — meaning you burn more calories for the next ~3 days

• Reduced anxiety

• Lowered blood glucose levels for about 24 hours

• Reduced blood pressure for the next 18 hours

• Hypoalgesia — reduced perception of pain in joints, muscles, and connective tissue

• Muscle protein synthesis — the remodeling of our muscle protein. Increased flexibility.

• Increased flexibility

• Myokine release — microscopic proteins that are released with muscle contraction that encourage cross-talk between organ systems and are responsible for much of the health benefits of our workout.

Why It Matters

Every time you strength train, you’re not just building toward the future. You’re delivering an acute physiological “gift” to your body.

• You get a short‑term metabolic boost that helps fight fat gain.

• You support cardiovascular health and better glucose regulation.

• You improve mood, mental performance, and overall well‑being.

• You trigger molecular and hormonal responses — like myokines — that support long‑term health in ways most cardio or casual workouts don’t.

Take‑home message: Today’s workout isn’t just a means to a long‑term end. It’s its own reward.