Exercise is all about resistance. When you perform aerobic exercises, for example, gravity resists your movements. If you add weight to an exercise, you increase its intensity. With proper nutrition, resistance exercises build your muscles and increase your physical endurance. If you're out of shape, have a health condition or are at an advanced age, consult your doctor before beginning a resistance exercise program.
Resistance and Aerobics
You have many options for adding resistance to your workouts. If your routine includes aerobic exercise, consider wearing body weights on your ankles or wrists. Another option is to hold dumbbells while you exercise. Choose padded or coated dumbbells in case you drop them. Resistance bands are flexible rubber straps that allow you to perform a variety of range-of-motion exercises. An easy way to increase intensity is to use more than one resistance band at once, but a better option is to buy a varied selection.
Resistance and Strength Training
Serious weightlifters typically use free weights and resistance machines. Free weights include barbells, weight plates, kettlebells, medicine balls and dumbbells. Resistance machines provide targeted exercises for specific muscle groups. They have cables, pulleys and interchangeable handles that allow lifters to complete exercises at a safe distance from the shifting weights. Some strength trainers use machines that feature flexible rods, which provide varying levels of resistance.
Choosing a Resistance Level
Too much resistance makes an exercise difficult or dangerous. Risks include muscle tears, ligament damage and joint problems. Select a resistance setting or weight that fatigues your muscles after 12 to 15 repetitions. This is sufficient for stimulating muscle growth. If the resistance is too low, the exercise won't stimulate your muscles, so there will be minimal muscle growth.
Considerations
If you exercise regularly and eat nutritious foods that include protein, your muscles should grow. Periodically increase your resistance settings or weights to spur continual muscle growth. Keep track of your changes with a journal so you can watch out for plateaus, or extensive periods with little or no progress. Note how much resistance you use for each exercise and how many repetitions you perform.
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