Resistance training can help lower your risk of osteoporosis, improve joint and back pain, and improve your overall wellness. So, it's no surprise that the Centers for Disease Control and Prevention recommend that all adults perform some sort of resistance training at least twice a week. This can include simple resistance exercises, like pushups and crunches, or lifting weights using free weights or weightlifting equipment.
Types
You can perform full-body resistance workouts with or without access to weightlifting equipment. A sample workout at the gym includes the bench press and leg press, standing calf raises, preacher curls, tricep extensions, crunches, dumbbell shoulder press and back extensions. Without access to gym equipment, you can use pushups, crunches, squats or lunges, calf raises, back extensions and bicep curls. For added resistance, you can use inexpensive resistance bands, an exercise ball or a heavy object like a 1 gallon jug of water.
Benefits
The key advantage of doing a full-body workout rather than focusing on one or two muscle groups per workout is the amount of time it will save you each week. Instead of having to hit the gym four to five times per week, a full-body training program allows you to work out just two or three times per week and still get positive results. As far as health benefits, full-body resistance training helps you build muscle and strength throughout your entire body. This is important because muscle burns more calories than fatty tissue, so it's an effective way to lose weight or maintain a healthy body weight.
Reps/Sets
The CDC suggests doing each exercise for one set of eight to 12 repetitions per workout. However, this is mainly for muscle maintenance. If you're looking to build muscle and tone your body, increase the number of sets to two or three per workout. If using weight, it should be heavy enough so that you cannot do more than 15 repetitions during any set; if you can, it's not enough weight. Train two days per week to start with, with three days in between each workout. As your fitness level improves -- and muscle soreness post-workout decreases -- increase your full-body workout regimen to three days per week with a day of rest between each workout.
Warning
Always consult your doctor before starting a new exercise program. While strength training can help improve your overall health and wellness, pre-existing conditions may limit the types of resistance training exercises you should be using. For instance, people with joint or back pain may want to avoid using moderate to heavy weights and use lighter resistance, such as resistance bands, to get started. It's also important to avoid overtraining your body -- symptoms include nausea, chronic muscle fatigue and a decrease in performance week after week. Don't exercise if your muscles are still sore from the previous workout, and keep each session to less than 60 minutes.
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