Resistance Training is a form of exercise that uses force to challenge your muscles and improve their fitness. But what exactly is it, and why should you consider adding it to your routine?
In the following part, we will discuss about this kind of training, learn about it, and discuss the many benefits it can offer for overall health and well-being. Without wasting time, let’s discover “What Is Resistance Training?!”
A Definition of Resistance Training
Resistance training, also known as strength training (we will explore it in the following section) or weight training, is an exercise that uses external resistance to challenge your muscles and improve your overall fitness.
This resistance can take many forms, including free weights (dumbbells, barbells), weight machines, resistance bands, or even your body weight.
The core principle behind resistance training is that when your muscles are forced to work against a resistance force, they adapt by becoming more robust and enduring.
If you consistently do resistance exercises, you can build muscle strength and anaerobic endurance (the ability to exert short bursts of energy) and even increase the size of your skeletal muscles.
Here are the reasons you should add this training as a part of your well-rounded fitness routine:
- Improved Overall Fitness: this training complements aerobic exercise (cardio) by strengthening your muscles, tendons, and ligaments. This leads to better joint function, increased bone density, and improved balance.
- Strength Gains: Following a program incorporating progressive overload (gradually increasing the challenge over time) helps you build and maintain muscle strength. This can be achieved by manipulating variables like the number of sets, repetitions, weights used, and rest periods between sets.
To see optimal results, you should have at least two weekly resistance training sessions. By incorporating variety into your program and strategically adjusting these training variables, you can maximize your strength gains and keep your workouts challenging.
Resistance Training Vs. Strength Training
Resistance training and strength training are like cousins! They are close but have some key differences.
Both involve using resistance, like weights or body weight, to make your muscles work harder.
- Resistance training involves using some form of resistance, like weights, bands, or even your body weight, to challenge your muscles. This can help you build muscle and tone up. Think of it as giving your muscles a good workout to get them firmer.
- On the other hand, strength training is more focused on building big, strong muscles. It involves lifting heavier weights for fewer repetitions, pushing your muscles to work harder each time. Imagine it like putting on heavy weights at the gym to get those muscles super powerful.
Now, let’s take a deeper look at the effects of resistance training on our bodies.
What Are the Resistance Training Benefits?
Resistance training, like lifting weights, is a superstar when it comes to benefits for your body. This section provides a complete explanation of the advantages of resistance training.
Let’s take a look:
1. More robust You, Easier Life
it helps you to build muscle strength and makes daily activities easier. It helps fight age-related muscle loss (sarcopenia) and keeps your bones strong, reducing the risk of osteoporosis. It is even better than other exercises for these benefits!
2. Healthy Heart
Resistance training is a friend to your heart. It helps by lowering body fat, blood pressure, and stress, which can strain your heart.
3. Get In Shape
Choosing this exercise will help you achieve a toned physique. Resistance training helps you build muscle and “tone up,” giving you that sculpted look you desire.
4. Feel-Good Workouts
Exercise isn’t just about the physical! Resistance training can improve your mood by releasing endorphins, those feel-good brain chemicals. It can also help you manage stress and sleep better. Plus, achieving those workout goals can give you a real sense of accomplishment.
5. Get Stronger
As we age, our bodies naturally lose muscle and bone density. This can lead to tiredness and an increased risk of fractures.
Resistance training helps combat this by strengthening muscles and bones, keeping you mobile and independent for longer. It can also reduce joint pain, a common concern as we age.
All in all, resistance training is a fantastic way to invest in your health and well-being, both now and in the future.
Did you know that there are different types of resistance training? Let’s explore them and learn which one is better for you.
Resistance Training Types
Resistance training can be done in various ways, using different equipment or even no equipment at all. Review each method and choose one based on your body shape and condition. Remember your fitness goals.
Here are some of the most common types of resistance training:
Bodyweight Training
The first type of training is using your body weight as resistance. It’s an excellent option for beginners or those who don’t have access to weights or other equipment. Joint bodyweight exercises include push-ups, squats, lunges, planks, and pull-ups.
Free Weight Training
This type of resistance training uses free weights, such as dumbbells, barbells, and kettlebells. These free weights allow you to perform a wide range of exercises that target different muscle groups.
Weight Machine Training
The other type uses weight machines, which have weights attached to them. Weight machines can be a good option for beginners or those who want a more guided workout.
Resistance Band Training
For this type of resistance training, you need to use resistance bands, which are elastic bands that provide resistance. Resistance bands are a portable and versatile option that can be used for various exercises.
Suspension Training
The last one includes suspension trainers, which are straps that anchor to a door or overhead beam. Suspension trainers allow you to use your body weight as resistance in various unstable positions, which can challenge your core muscles and improve your balance.
Your best type of resistance training will depend on your individual goals and preferences.
If you’re new to resistance training, starting with bodyweight or weight machine training is a good idea.
But if you are more experienced with resistance training, you can try free weight training, resistance band training, or suspension training.
The Verdict Is…
Nowadays, resistance training is a powerful tool for enhancing one’s body and overall well-being. The benefits are undeniable, from building muscle and strength to improving mood and reducing disease risk.
Whether you are a pro or want to start resistance training, there’s a type ideally suited to your goals and preferences.
So now that you know what resistance training is, why wait? Start your journey to strength by adding this training to your fitness routine. You can explore different resistance exercises, find what works for you, and share your experiences in the comments below!
