FitnessResistance Training: What Is It, Benefits, Exercises & More

Resistance Training: What Is It, Benefits, Exercises & More

What is resistance training? What Are the Benefits of Resistance Training Exercises & Programs? What are the best resistance training exercises? 

Congratulations! You have decided that you want to start living healthy, you want to start a fitness regimen, and have heard about resistance training and the benefits you can reap from it. You’ve looked some things up and have moved from the pre-contemplation to the contemplation phase and now you want to take action and get going! 

Wait, where do I start? What’s the right program for me? What exactly will these benefits be and how long is it going to take to start seeing results? 

Well, friend, those are all great questions. The answer is that you have to put in the work, be consistent, and you will see benefits.

Let me tell you it’s going to be worth it, but as with all good things, it takes time and is dependent on you. 

What Is Resistance Training?

Resistance training is generally known as strength training. It increases your muscle strength by making your muscles work against weight (whether it’s body weight or added weight) or force. 

A resistance training program helps you in many ways and the benefits of doing a resistance training workout last a long time. The best place to find out where to start is to get in touch with a Certified Personal Trainer.  

Once you reach out, they’ll do a consultation to find out what you’re looking for: 

What Are Your Short-Term and Long-Term Goals? 

★ Looking to lose weight.

★ Get toned.

★ Have a special occasion coming up?

★ Looking to gain muscle mass and lose fat?

Why Are You Looking to Start Now vs. 6 Months Ago?

★ Recent medical condition onset

★ Tired of not being in shape.

★ Realization of how much you may have gained during the lockdown.

★ Just want to be healthier

The Period of Time You Want to Train

★ How many sessions during the week or month?

★ Short term or long term?

There is a lot of information exchanged during a consultation, make sure you take notes and ask questions. After the initial consultation, they will also have you do a fitness test with a preset list of exercises, and this is generally to get a baseline of where you are now and your capabilities.

The fitness test tells personal trainers a lot about your body and what’s going on with it:

★ Postural deformities

★ The curvature of the spine

★ Shoulder or hip misalignment

★ Is your pelvis tilted forward or back?

★ How you perform the exercises and how many you can do of each one

Usually, the consultation and fitness test lasts about an hour at a minimum; during this time you want to develop a rapport with the trainer that you’re going to hire. If you don’t have that connection, then it’s going to be a bit harder to start out and even continue with your fitness journey and the benefits you want to achieve won’t be there. 

training with resistance bands

What Are the Types of Resistance Training Exercises & Programs?

There are many types of resistance training plans using different types of weight such as:

★ Dumbbells (known as free weights)

★ Barbells

★ Weight machines

★ Cable and pulley machines

When you hire a personal trainer, they customize a program to fit your needs and goals; they also make sure that you are doing the movement properly. Fitness isn’t a one size fits all approach.  

When I say A LOT of work goes into designing a resistance training program, I’m not kidding you. It’s hard work but some of the health benefits you reap from resistance training. The benefits of resistance training include increased energy, increased cardiovascular capacity, the fat loss that’s replaced with lean muscle, better sleep patterns, and increased strength.

Now you’re probably wondering just what types of exercises am I going to do? Whether you’re a newbie or more advanced, all exercises can be modified to suit your needs. 

There is a principle called progressive overload. Progressive overload is a program of strength training that supports the gradual rise of the stress laid upon the musculoskeletal plus nervous system. The fundamental of progressive overload recommends that the continual increase in the cumulative workload during the training sessions will excite muscle growth as well as strength gain. 

This improvement in overall performance will, in turn, allow the athlete to keep increasing the intensity of his/her training sessions. Another way to make exercise progress from beginner to advanced is to either add more repetitions (the number of times you repeat the movement)  or more sets ( a set is doing the same exercise more than once). 

What Are The Resistance Training Exercises for Beginners to Advanced

resistance training at home

Below are some sample resistance training exercises for each muscle group and how to progress from beginner to advanced.

Shoulder Press

Beginner: lightweight dumbells or weight machines.

Intermediate: moderate weighted dumbells barbells, or cable and pulley; sand added reps.

Advanced: heavier weights, barbells, or cable and pulley and added reps and sets.

Back Exercises

Beginner: lightweight dumbells or weight machines.

Intermediate: moderate weight dumbells, barbells, or cable and pulley; and added reps.

Advanced: heavier weights, barbells, or cable and pulley and added reps and sets.

Chest exercises

Beginner: lightweight dumbbells or weight machines.

Intermediate: moderate weight dumbbells, barbells, or cable and pulley; and added reps.

Advanced: heavier weights, barbells, or cable and pulley and added reps and sets.

Biceps/Triceps Exercises

Beginner: lightweight dumbbells or weight machines.

Intermediate: moderate weight dumbbells, barbells, or cable and pulley; and added reps.

Advanced: heavier weights, barbells, or cable and pulley and added reps and sets.

Leg and Glute Exercises

Beginner: lightweight dumbbells or weight machines.

Intermediate: moderate weight dumbbells,  barbells, or cable and pulley; and added reps.

Advanced: heavier weights, barbells, or cable and pulley and added reps and sets.

Now, a question for you, what do all these exercises have in common? Health benefits. Fitness has numerous health benefits and resistance training, in particular, some of which I mentioned previously. 

By incorporating a resistance training program properly (proper form, a customized program, making sure you have recovery days) you are going to notice more than just the physical appearance benefits. The non-scale/non-mirror benefits have more of a lasting impact. 

How Can Resistance Training Benefits You? 

★ Helps your sleep pattern, 

★ Puts you in a better mood (thank you Serotonin and Endorphins)

★ Helps with depression and anxiety

★ Makes you motivated 

★ Gives you drive (not only that but just wait until you complete your first few days, the sense of accomplishment is like no other)

I challenge you to take that first step and start a resistance training exercises program so you can feel the benefits yourself!

Final Thoughts:

Resistance training is one of the most important forms of exercise that not only helps you build muscle but also helps in increasing your body strength. Besides these, the benefits of resistance training exercises are manifold. It can also be beneficial when it comes to weight management by burning more calories than you actually consume. 

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