Resistance Training Guide: 8 Benefits of Resistance Training

Resistance training is a type of physical activity that uses a counterforce to target major muscle groups. Free weights, resistance bands, weight machines, medicine balls, cable suspension equipment, and bodyweight are all types of resistance. Also known as strength training or weight training, this type of exercise focuses on repeated lifting, pushing, or pulling of the resistive weight, building muscular endurance in the upper body, lower body, and core.

A typical resistance training exercise consists of lifting weights for eight to twelve repetitions for a total of two or three sets of a particular exercise per training session. The weight should be heavy enough that the targeted muscle group begins to feel tired near the end of the set but still manageable enough that you maintain control of your technique. Beginners can work with a personal trainer to develop a strength-training program that suits their fitness level.

As you build muscle strength, the reps get easier. Continue your progression by using heavier weights or increasing the number of repetitions. Avoid exercising the same muscle group on consecutive days to allow muscles time to recover, and always include a warm-up and cooldown as part of your resistance training.

Bodybuilders focus on lifting weights to increase muscle size and appearance, but resistance training—along with cardiovascular activity—can be part of anyone’s active lifestyle. Resistance training offers an array of health benefits, including:

1. 1. Increased muscle mass: Resistance training adds lean muscle mass, improving strength and stamina.
2. 2. Better physical function: Strength training improves flexibility, range of motion, balance, and energy.
3. 3. Stronger bones: Increased bone density reduces the risk of fractures.
4. 4. Better posture: Stronger back and abdominal muscles reduce back pain and improve posture.
5. 5. Improved mental health: Strength training builds mental resilience, improving confidence and mood.
6. 6. Reduced risk of injury: Lean muscles help to protect ligaments and tendons from strain.
7. 7. Decreased blood sugar: Resistance training pushes muscles to better use glucose, reducing blood sugar levels.
8. 8. Better overall health: Regular resistance exercise reduces risk of and can help manage heart disease, high blood pressure, low back pain, obesity, insomnia, and osteoporosis.

Lifting weights such as barbells, dumbbells, and kettlebells is a popular form of resistance training. Use these free weights for exercises such as:

1. 1. Dumbbell chest press: Lie on your back with knees bent. With a dumbbell in each hand, position your arms out to the side. Keep the elbows on the floor, bending them so the weights are in the air. Press the dumbbells toward the ceiling, straightening your arms. Hold briefly and return to the starting position.
2. 2. Barbell deadlift: Place a barbell on the ground and stand behind it with feet shoulder-width apart. Bending slightly at the waist and keeping your back straight, bend your knees and reach for the barbell. Straighten the legs and pull the barbell to waist height, keeping your shoulders back. Bend your knees and return the barbell to the ground.
3. 3. Plank row: Get into a plank position with a dumbbell in each hand, parallel to your body. Row up with one arm, pulling the elbow back while maintaining the plank. Return to the starting position, and switch to the other arm.
4. 4. Resistance band bicep curl: Stand on the inside of the resistance band with feet shoulder-width apart. Hold the other end of the band in one hand with the arm at your side and palm facing up. Bend the elbow and pull the resistance band toward the shoulder. Return to the starting position. Repeat for desired reps and switch sides.
5. 5. Resistance band side leg raises: Loop the band on your thighs above your knees. Lie on your side with your lower leg bent and the top leg straight. Raise the top leg as high as you can, and return to the starting position. Repeat for desired reps and switch sides.
6. 6. Resistance band hamstring curl: Stand with your left foot on one end of the band and place the other end around your right ankle. Keeping your knees together, lift the right heel toward your buttock. Return to the starting position. Repeat for desired reps and switch sides.
7. 7. Lat pull-down: While seated on the weight machine, reach up and pull the hanging bar down toward your chin and let it return to its original position with control. This machine works the triceps and back muscles, or the latissimus dorsi.
8. 8. Chest press: While seated on the weight machine, grip the handles of the bars in front of your chest. Press your back into the seat, and without rounding your shoulders, push your arms forward until they're fully extended. Return to the starting position. This machine works the pectorals, triceps, and shoulders.
9. 9. Horizontal leg press: Sit and place your feet against the weight machine platform. Push the platform with your legs until the legs are fully extended but not locked, and keep the back straight and core tight. This machine works the glutes, quadriceps, and hamstrings.

You can also perform resistance training exercises using your body weight as resistance. Popular body-weight exercises include push-ups, chin-ups, planks, jump squats, mountain climbers, burpees, donkey kicks, single-leg glute bridges, lunges and reverse lunges.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

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