Resistance training is a method of working out where an overload is applied to your muscles with the view of improving their condition. You will also hear resistance training being referred to as strength training or weight training. Whatever you choose to call it, resistance training has a number of benefits and can be performed in a variety of ways.
Benefits of Resistance Training
Applying an overload in the form of resistance can improve your muscle strength, power, size or endurance. If you lift heavy weights your strength will increase where as lifting lighter weights for higher repetitions will enhance your muscular endurance. Lifting weights regularly will increase your bone mass and strength, therefore reducing your risk of developing osteoporosis--a disease that causes your bones to weaken.
Resistance Training Methods
You have numerous options to choose from if you want to engage in resistance training. Overload can be applied to your muscles using strength training machines, free weights (dumbbells and barbells) as well as body weight exercises such as push-ups. You can use rubber exercise bands; perform exercises in deep water; lift sandbags, medicine balls, kettle bells and Indian club bells. Choose whichever method you enjoy the most, as they will all provide an overload for your muscles.
Resistance Training Guidelines
To get the most from your resistance training, adhere to these guidelines. Always warm up before working out. Avoid holding your breath while lifting weights, as this will elevate your blood pressure. Perform all exercises using good technique--especially make sure that your back is always the right position to minimize your risk of injury. Don't lift weights that are too heavy for you, as you may hurt yourself. Periodically change the exercises you use so you don't get bored. Gradually increase the weights you use as you get stronger.
Resistance Training Programs
There are two ways you can arrange your resistance training workouts. You can perform whole body workouts where you work all of your major muscles within a single training session, or you can work out using a split routine where you train different muscles on different days. Both methods are effective, although split routines require more frequent workouts and tend to be favored by bodybuilders. Split routines allow you to spend more time on individual muscles. If you have limited time available for working out, training twice a week using whole body workouts is your best choice.
Resistance Training Risks
According to the American College of Sports Medicine, if you suffer from high blood pressure, joint pain, lower back pain, are currently or were recently pregnant, have a history of heart disease or have had recent surgery of any kind, you should get a medical all-clear before starting a resistance training program. Also, certain exercises such as the free-weight bench press and squat are inherently dangerous, because you can drop the weight on yourself. Minimize your risk of injury when performing these exercises by using a spotter, a training partner or other person who is charged with making sure you don't drop a weight on yourself while exercising.
References
- WebMD: Exercise for Osteoporosis
- The American College of Sports Medicine
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
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