The History Of Resistance Exercise

While strength-training methods are constantly evolving, resistance training is not a 20th-century phenomenon. The ancient Greeks, Egyptians, Chinese and Indians all practiced some basic form of resistance training, says fitness historian Jan Todd, of the University of Texas in Austin. In fact, some modern resistance-training equipment bears close resemblance to its ancestors.

Ancient Greeks

Progressive resistance and the overload theory states the muscles only gain strength and hypertrophy when they perform workloads heavier than those that they previously encounters. Fitness historians believe that the Greek wrestler, Milo of Croton, originated this concept more than 3,000 years ago. Milo's training involved lifting a newborn calf every day until it was full grown, explains author Robert C. Schenck, in his book titled " Athletic Training and Sports Medicine." While Milo trained with his calf, other Greeks trained in a gymnasium. A paidotribe, similar to the modern personal trainer, supervised the gymnasium, says University of New Mexico exercise physiologist Len Kravitz. The Greeks used weights called halteres, which resembled the modern dumbbell.

The Renaissance

The Renaissance was the next significant period in the history of resistance training. In 1569, physician Hieronymus Mercurialis wrote "De Arte Gymnastica Aput Ancientes," a compilation of theories on medicine and exercise. Mercurialis advocated exercising with halteres and heavy sand-filled bags, the precursor of the modern medicine ball, cites Professor Jan Todd. The earliest versions of the modern dumbbell also originated in the 16th century. Church bell ringing was an arduous task, requiring significant upper-body strength. Novice ringers trained for their profession by swinging a rope, lodged inside the bell. Since the rope made no sound, it was "dumb." Thus, the name "dumbbell."

Victorian Era Exercise

Numerous resistance-training milestones occurred during the Victorian era. In the early 1800s, British military officers stationed in India remarked on the muscularity of the Indian police. They discovered that the police exercised by swinging weighted wooden clubs. The British incorporated this exercise into their military training program, and called it "Indian club swinging." The next exercise innovation came in the late 19th century. Swedish physician Gustav Zander's physical culture institute in Stockholm stocked 27 of his custom-built machines. Many resembled modern equipment such as the leg curl and the lat pull-down machine. Zander came to America and displayed his collection at the 1876 Centennial and International Exposition in Philadelphia, says "Cabinet Magazine." American business purchased the machines for elite spas throughout the country.

20th Century and Beyond

Many people influenced 20th-century resistance training. Jack Lalanne created the Smith machine, used for squats and upper body training and the leg extension machine. He was also one of the first advocates of weight training for women. Then, in the 1970s, Arthur Jones created the Nautilus machines, distinguished by their circular cams, which regulated the resistance throughout the exercise. Group exercise training flourished in the 1980s, and instructors looked for ways to incorporate resistance training into their classes. Some used elastic resistance bands, originally created for physical therapy. Others used weighted exercise bars or barbells designed especially for group exercise. By the end of the 20th century, coaches from Eastern bloc countries began sharing their techniques with their American counterparts. Kettleball and medicine ball training are now regular features in exercise classes.