Weight training exercises require your muscles to exert force to overcome resistance in the form of weights, weight machines, body weight or gravity. The exerted forces recruit some or all of your muscle fibers in a specific muscle group. Results include increased muscle fiber strength and size. Progressive resistance refers to increases in the amount of resistance used. As strength is gained, resistance is increased for further gains. This type of exercise is not new; it dates to ancient times.
Ancient Greece
The history of progressive resistance traces back to Ancient Greece and the story of Milo of Crotona. Milo was a champion wrestler who developed strength by carrying a calf. As a boy, Milo started carrying a newborn calf. As the calf grew, Milo continued to carry the calf. Milo's strength increased as the calf grew in size and weight. This progression of the calf's weight resulted in a progression of Milo's strength. For centuries, exercise for increased strength was based on progressive resistance. Indian clubs and churchbells were among the first types of weights used.
Barbells, Dumbbells and Overload
Barbells and dumbbells were used for weight training during the 19th century. Strength training was based on the overload principle. In order for gains to occur, muscles must exert force on a greater than normal workload. During the early part of the 20th century, removable weight plates were placed on the ends of barbells for increasing and decreasing the weights used for each exercise.
Weight Training Machines
During the second half of the 20th century, weight training machines began to appear in gyms. Equipment manufacturers began making machines consisting of grips and pulleys attached to a weight stack. Changing weights became as easy as placing a pin in the weight stack. This easier form of exercise attracted more people to the weight room. Weight training gyms became larger and more appealing to the general public and not just for the musclebound population.
Progressive Resistance Workouts
Various types of workouts are based on progressive resistance. For increased strength, pyramid sets consist of increasing resistance and decreasing repetitions with each set. For increased endurance, resistance is decreased while repetitions are increased with each set. All sets are designed to work your muscles to failure. Weight training increases muscular strength and endurance resulting in the muscles adapting to the initial overload. For continued gains to occur, resistance must progress to a new overload. As the next overload is met, the resistance should continue to progress. Weight training is beneficial towards improved health and fitness. Increased strength leads to stronger bones and muscles resulting a decreased risk for illness and injury.
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