The Ultimate Guide to Resistance Training: Benefits, Techniques, and Programs

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Resistance or strength training involves using weights or resistance to build muscle and increase strength. Resistance training can be time-efficient, as You can do it in as little as 20-30 minutes per session, and it only needs 2-3 times a week to see results.
You can incorporate resistance training if you feel bored in your current routine or miss out on something. It offers various benefits not only for your strength but for your overall health and fitness.

What is Resistance Training, and Why is it Important?​

Resistance training is mainly about weight lifting. It involves using external resistance to work on your muscles. Aside from weights, you can also use resistance bands to perform the exercises. The goal of this exercise is to create tears in your muscle tissue. Because when it happens, your muscles become more extensive as these muscle tissues heal.
The point of resistance training is to challenge your muscles to work harder than how they are used to. Aside from giving you bigger muscles, it also helps improve bone density and metabolism and reduces stress.
Resistance training is essential if you want to lose body fat but still want to maintain muscle mass. Also, it can prevent injuries from physical activities in the future since it strengthens your body.

The Science Behind Resistance Training​

Resistance exercise causes microtrauma, or tiny rips in the muscle fibers, in your muscles. While it may seem awful, this is a typical and essential step in growing strength. The muscles become more significant and more vital to withstand the tension better exerted on them during exercise while they heal themselves.
Someone who wants to have fitness improvement may try resistance training. However, a beginner should start with low weights first and gradually improve the intensity of their exercises as they become more robust.

Types of Resistance Training Equipment​

There are many ways you can do resistance training. Even when you are not in the gym, there is equipment that you can use to continue your muscle-building process.

Free Weights​

Free weights are weight-lifting equipment heavy enough to tear your muscle tissues. These include dumbbells, kettlebells, and weight plates. You can do more natural movements with free weights than working out with a machine.
Because they are handy, you can bring them anywhere. If you want a new workout setting, you can get them into your garden. You may lift weights while watching tv or whenever you have free time.

Resistance Bands​

Resistance bands are elastic bands that come in different thicknesses and strengths. They are readily available in fitness stores and are inexpensive. You can use them whether in a serious fitness program, while in rehabilitation, or simply want to do a light resistance exercise. Whatever level of resistance training you are in, different strengths are available.

Weight Machines​

For a serious workout session, you need weight machines. These are available in gyms. Compared to free weights and resistance bands, these are expensive and are not portable.
Different weight machines focus on each muscle group. These are better options for people who target a specific muscle group to build. Some common types of weight machines include cable machines, leg press machines, chest press machines, and lat pull-down machines.
Weight machines are also adjustable depending on how much your muscle can do. You can stack different weights on the device depending on your fitness level.

Proper Technique for Resistance Training Exercises​

Because resistance training involves weights, a proper technique is essential to avoid injuries. Warming up your body before your main routine will help you avoid muscle pains after your session. It also prepares your body for an intense workout by raising your heart rate and blood circulation.
Start with weights that you are comfortable with and gradually increase them during your workout. Also, ensure that you maintain your posture while lifting weights. Aligning your spine in a natural position and your core engaged will help you avoid body pains and maximize your routine.

Designing a Resistance Training Program​

A proper resistance training program will help you maximize your workout. Before you delve into exercises, your trainer will evaluate your physical profile and how much your body can do. If resistance training is a requirement for a sport, your trainer will assess your movements when you play the sport.
You will have your exercises with low, moderate, and high repetitions. Low repetitions involve heavy weights needed for your muscle tissues to exert effort. Intermediate repetitions have increased tension that tears your muscle tissues, which you need for muscle hypertrophy. High repetitions are necessary for your muscle tissues to adapt to improved muscle endurance.
Your resistance training comes a maximum of four days a week while looking at your body's progress. Your trainer will adjust your progress based on your intensity, sets, frequency, and rest intervals.

Benefits of Resistance Training​

Improved Muscle Strength​

As you age, your muscles weaken, and you lose power. When you start resistance training, your muscles stretch and strengthen by contracting. It is beneficial even when doing your daily tasks or bringing home groceries.
In addition, it increases the power you need when you do sports. You can see the improvement in your athletic performance within weeks of your resistance training.

Weight Management​

All exercises burn calories from the food you eat. With additional resistance training, your body exercises more than a regular training session. Because of this, your body will demand more energy, which means you can burn calories more efficiently.
Resistance training also burns visceral fat effectively. Compared with people who only do cardio or aerobic exercises, those who do resistance training with a balanced diet can shed off fats of up to 18 pounds within a few weeks.
It can also help you appear leaner. It is because you have already reduced the fat stored in your body, leaving it with muscle mass. Even if you haven't seen much change in your weight, you can have a smaller waistline or firmer chest muscles.

Reduced Risks of Osteoporosis​

One of the main benefits of resistance training is having better bone density. When you lift weights, it is not only the muscles working. The exercises also stress the bones, making them more robust in the long run.
Resistance training also improves your mobility, flexibility, and posture. If you religiously follow your weekly resistance training, you'll improve these body mechanics, lowering your risk of injury in the long run.

Improves Cardiovascular Health​

Regular resistance training improves blood circulation because of the intensity of the exercises. As a result, your blood pressure may decrease, and your heart and blood vessels may strengthen. The result is better if you include resistance training in your regular aerobic exercise.
Resistance training may also help in heart disease rehabilitation. People who need this need a tailored training program that is not as intense and will not keep their hearts from working intensely.

Resistance Training for Specific Populations​

People of any age can do resistance training. Children can start their fitness journey with light exercises, even those who currently undergo rehabilitation for a heart condition.

Children​

Children can start resistance training as early as six years old using resistance bands. Since they cannot lift weights, they can use their body weight in resistance exercises. They can focus on squats, push-ups, and lunges. At this age, they can start practicing proper form and technique.

Teenagers​

Because growth hormones are more active during the teenage years, those who like to sculpt their muscles can start more advanced techniques, such as bench presses and deadlifts. Though they can begin lifting weights, teenagers should avoid lifting heavy weights or pushing their muscles more in working. Trainers should assess their experience level like the other ages before starting the exercises.

Adults​

Adults can perform various resistance training exercises, including free weights, resistance bands, and weight machines. Choosing activities that target all major muscle groups and gradually increase the weight and intensity over time is essential.
Though adults can lift more than their muscles' limits, it is essential to remember to rest after resistance training. Rest allows muscle tissues to repair, which makes the muscles look more sculpted and leaner.

Senior Adults​

Exercises concentrating on improving balance and minimizing the risk of falls might benefit individuals in their later years who engage in resistance training. Effective workouts include chair squats, push-ups against the wall, and single-leg balancing exercises.
Older persons need to work with a trainer or a physical therapist to guarantee correct form and technique to reduce the risk of injury.

The Role of Nutrition in Resistance Training​

While on resistance training, you need to have enough protein and carbs in your body. The exercises require a lot of strength and energy to maximize them. It will quickly tire you if you don't consume the essential nutrients you need for training. In addition, unbalanced nutrition will also slow down your muscle repair, which is a necessary process in building muscle tissues.
You can get enough protein by eating eggs, red meat, fish, or tofu. You can also supplement your diet with protein shakes, which you can bring while working out. Depending on your meal plan, a source of protein may also be required as a post-training snack.
Carbohydrates are as important as proteins. This nutrient helps in muscle recovery and replenishment of glycogen. At the same time, you should also include healthy fats in your diet. Omega-3 and other sources of healthy fats are helpful in muscle growth and recovery.

10 Common Misconceptions About Resistance Training​

Though resistance training provides many benefits, many athletes are reluctant to try resistance training. Some believe these training exercises can make their bodies look bulky, while some believe resistance exercises are only for those with high strength levels to lift weights. Here are the most common misconceptions of athletes when it comes to resistance training.

• It is exclusive for men because of weight lifting.
• Overweight individuals cannot try resistance training.
• Resistance training can make women bulky.
• The exercises can damage the joints.
• You need resistance training every day for maximum results.
• Older adults cannot do resistance training because of heavy lifting.
• It will only make you less flexible.
• You must sign up for a gym membership or gym equipment at home to start training.
• It's all about lifting weights.

The Importance of Rest and Recovery in resistance training​

In general, building muscle mass only partially depends on the workout itself. It also happens when you rest, and your muscles start to recover from an intense workout. A resistance training program includes days off because keeping your muscles relaxed is essential for muscle building.
Not having time off from training can lead to fatigue, which can cause poor performance and injuries in the long run. Rest and recovery prevent overtraining and allow your body to adapt to the stress and endurance needed for resistance training.

Conclusion​

Resistance training is a highly beneficial form of exercise that can help people of all ages improve their physical function, increase muscle mass, and prevent injury. There are a variety of resistance training routines and methods that may assist you in accomplishing your fitness objectives. Though your muscles are strong enough to lift weights, consuming the proper amount of nutrients and having the right amount of sleep and rest is necessary.