What is resistance training?
The most common definition of resistance training includes any exercises performed by working with any type of load. In simple terms, although not entirely correct, resistance training is strength training. It can be performed in a variety of ways – exercising with free weights, using kettlebell dumbbells, all kinds of machines (lifts, atlases, etc.) and other objects whose resistance must be overcome. Resistance training also includes various forms of body weight exercises (calisthenics, Pilates, functional training).
What is the purpose of resistance training?
The primary goal of resistance training is to increase strength and muscle mass – hence reducing the term to “strength training”. However, resistance exercises, depending on their type, how they are performed as well as individual training plans, can serve other purposes, such as:
- increasing muscle endurance,
- improving cardiorespiratory performance,
- increasing muscle mobility,
- postural stabilisation and body shaping,
- fat burning,
- improving overall fitness,
- rehabilitation.
Who is resistance training for?
The huge variety of resistance exercises makes it a widely accessible workout. You can perform it at home, outdoors, at the gym or in a fitness club. Almost anyone can train – regardless of age or level. Limitations are based on individual physical conditions and the assumed intensity of training.
Contraindications here may include cardiovascular, muscular and joint disorders. Training at too high an intensity or working with excessive loads can cause injury and pain. In such case, it is better to consult a doctor or physiotherapist and discuss the results of the consultation when establishing a training plan.
We emphasise that age is not a contraindication to resistance training. On the contrary, for the elderly, it brings beneficial health effects, counteracting muscle atrophy and allowing to maintain a proper level of fitness of the musculoskeletal system in the long run. That’s why we encourage seniors to engage in such activities and take advantage of the classes prepared especially for them.
Alternative methods of resistance exercises
Resistance training also includes exercises that are ideal for those returning to physical activity, dealing with injuries or needing to improve their figure and muscle stability in the first place. This involves training with rubber and resistance bands. It works wherever classic weights are inadvisable and can add interesting variety to daily activity. In this training you can use:
- mini-bands – short, enclosed in a circular form. They are primarily used to train the lower body – calves, thighs and buttocks.
- rehabilitation bands – longer, open, you can tie them on a bar or wall bar. They are used to train the upper body (deep muscles), in various corrective exercises and in Pilates training.
- thera-bands – long, closed bands that can be hooked to the feet and shoulders at the same time.
Rubbers and resistance bands are made of latex or fabric. They come in different thickness, which translates into resistance strength. Depending on your needs, they can generate load or relieve strain on the body parts being trained, which is useful in rehabilitation exercises.
Read also: “8 Body-shaping exercises with elastic bands”.
Resistance training – how to do it right?
The basics are the same as everywhere – remember to have a proper diet and hydrate, warm up, stretch and recover, train systematically. However, due to the nature of resistance training, it is worth noting some less obvious issues that affect the effectiveness of the exercises.
- Safety first
Remember to properly secure your equipment and load. Check the condition of rubber and resistance bands. Do not attach them to sharp-edged elements – breaking such rubber during exercise ends up in pain.
- Technique more important than numbers
Focus on doing the exercises correctly, not on the size of the load or the number of repetitions. Incorrect starting position, shortening the range of motion, destabilising the position during the exercise – all this does not bring results and promotes injuries. Each repetition in the series should be performed as accurately as the first. If you fail to maintain the technique – end the series.
- Look before you leap
Choose the load and the number of series and repetitions to provide adequate stimulus to the muscles. Not too many and not too few, according to individual training goals. It’s a good idea to get advice from a trainer, with whom you can set up a plan tailored to your needs – many gyms and fitness clubs allow this as part of your first class.
- Make your training more varied
Make sure to provide your muscles with a variety of stimuli for development. Change the order in which the exercises are performed, the weight or the number of repetitions. However, remember not to increase the intensity of training too quickly – do this in line with your progress.
- Strength is not everything
If you want to maximise the effects of resistance training, incorporate cardio elements into your training plan. This type of exercise will help you burn fat faster and improve your overall cardio-respiratory endurance. By doing so, you will increase your capabilities and achieve more.
If you have further questions about resistance training after reading this, that’s great. This is exactly how it should be! In fact, YOU are the source of the best answers – provided you use the help of specialists who will ask you the right questions and help you create a customised training plan. Do weight measurements, consult a dietician, and start with a class with a personal trainer. Train the way you like it. No limits!
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References:
- L. Carvalho, R. Moriggi Jr, J. Barreira i inni Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis [w] Applied Physiology, Nutrition and Metabolism 2022.
- M. S. Fragala, E. L. Cadore, S. Dorgo i inni Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association [w] Journal of Strength and Conditioning Research 2019.
- CJ Liu, N. K. Latham Progressive resistance strength training for improving physical function in older adults [w] The Cochrane Database of Systematic Reviews 2009.
- W. L. Westcott Resistance training is medicine: effects of strength training on health [w] Current Sports Medicine Reports 2012.