Resistance exercise definition: What is resistance training? | Nuffield Health
What is resistance training? | Nuffield Health
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Phil Goulding
Nuffield Health Senior Personal Trainer
Nuffield Health Senior Personal Trainer Phil Goulding explains what resistance training is, what it’s good for and when to do it.
Resistance training is more commonly referred to by gym goers as weight training but the term refers to any form of exercise where you lift or pull against resistance. This could be using dumbells, a barbell, bodyweight, machines, kettlebells, powerbands or any other external resistance. Traditional resistance training uses dumbells or a barbell to perform an exercise for a specific number of repetitions with the aim of improving muscular strength, size or endurance.
What is resistance training good for?
Lifting weights has numerous benefits to the muscles and skeleton that are uniquely attributed to this form of training.
Regular resistance training can decrease the risk of heart disease by lowering body fat, decreasing blood pressure, improving cholesterol, and lowering the stress placed on the heart while lifting a particular load. Improving muscular fitness is very important for enhancing quality of life.
Resistance training improves your strength and can make everyday tasks much simpler. In the form of weight training it can reduce the occurrence of sarcopenia, which is the age-related decline in muscle, and also decrease the risk of osteoporosis. Although all exercise can help with these, resistance training has been shown to be the most beneficial.
Resistance training is the main way you will build and ‘tone up’ your muscles. It is by far the best way to alter your body shape and once you are at the point that you are lean enough to see your muscles, resistance training can give you the shape of arms, legs or bum that you desire.
When should you do resistance training?
Everybody would benefit from some form of resistance training.
Whether you are a young aspiring athlete, an obese middle-aged gentleman or an older lady wanting to stay active. Resistance training has unique health and fitness benefits that simply can’t be achieved through any other form of exercise.
The ACSM (American College of Sports Medicine) recommends that a resistance training program should be performed a minimum of two non-consecutive days each week, with one set of 8 to 12 repetitions for healthy adults or 10 to 15 repetitions for older and frail individuals. Eight to 10 different exercises should be performed that target the major muscle groups.
Programme
Example of a beginners, machine-based resistance training exercise programme
Perform one set of 15 repetitions on each machine with 45 seconds rest between each exercise.
- Leg press
- Seated row
- Leg extensions
-
Leg curls -
Lat pulldown -
Shoulder press -
Ab crunch -
Back extension - Chest press
Last updated Monday 14 June 2021
First published on Monday 4 January 2016
Fitness
Resistance training definition, benefits + exercises
Resistance training has been doing the rounds for a while now.
Whether you’re sweating through a home workout, getting busy with circuit training or strengthening and lengthening in a Barre or Pilates class, everyone seems to love talking about the benefits of resistance training. But it’s certainly not a fad.
If you’ve gawped at the technical speak, its meaning flying straight over your scrunchie-topped head, then you’re in the right place. We’re going to break down what resistance training is, why you should be doing more of it and how to make it work at home or as a beginner. Ready to level up your fit nous? Thought so. Scroll on.
What is resistance training?
Let’s start at the beginning: what the fudge does resistance training actually mean?
‘Resistance training is a term used when exercising your muscles using an opposing force, for example, dumbbells, resistance bands, gym machines or even simply your own bodyweight,’ explains Maria Eleftheriou, personal trainer and Head of Barre at London studio, PSYCLE.
10 benefits of resistance training
Between yelling at you to complete another set, no doubt your trainer or instructor is also talking about all the benefits to be reaped from consistent training. Because it’s hard to hear over all that music and er, sweat, we asked Chiara Lewis, founder and trainer at Total Body Studio, to lay out some of the gold at the end of the resistance rainbow.
- Improved muscle strength, enhancing everyday tasks performance
- Maintenance of stability, flexibility, mobility and balance which can help you to remain independent as you age
- Improved posture counteracting the negative effects of a “sedentary lifestyle”
- Increased muscle-to-fat ratio: as you gain muscle, your body burns more calories at rest
- Burning more calories at rest can help keep your metabolism efficient and healthy as you age
- Science proves that regular resistance training combined with cardiovascular exercise helps reduce (and in some cases prevent) cognitive decline
- Greater stamina: as you grow stronger, you won’t get tired as easily
- Decreased risk of injury
- Increased bone density and strength and reduced risk of osteoporosis
- Improved sense of wellbeing, resistance training boosts your self-confidence, improves your body image, your mood and energy level
- Improved sleep
What are examples of resistance training?
Anything that requires you to move against resistance (and remember that includes your own body weight) counts as resistance training.
Some workouts might be totally resistance training based, others might be hybrid workouts. For example, if you’re completing a weighted set followed by a cardio activity, your weighted set would be your resistance training.
Annalisa Tamborini, a co-founder of the Powerful Grace Club, lays out some examples of what resistance training could look like in your fitness routine:
- Free weights: dumbbells, barbells, kettlebells
- Weight machines: devices that have adjustable seats with handles attached either to weights or hydraulics
- Balls: medicine balls or weighted balls
- Resistance bands: these provide continuous resistance throughout a movement
- Your own body weight: Squats, push-ups and chin-ups
What is the difference between resistance and strength training?
‘Resistance training, toning, strength training and weight training all fall under one umbrella – they require the use of resistance to increase muscle strength and size – ideally through progressive overload,’ explains Eleftheriou.
‘However, if we are to put the two into separate categories, resistance training generally means that you’re building muscle by using resistance, which can come from your own body weight, from free weights, or from using machines. This is usually done using lower weights and performing higher reps.’
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‘Strength training is generally when you lift heavy weights at low reps, with a focus on getting stronger and potentially building more muscle mass.’
Want to get more granular? Yumi Nutrition’s Kate Whapples, a strength and conditioning coach has the 411 on what exactly strength training is and how it differs, too.
‘Strength training is a method of training that helps you increase your muscular strength and build muscle mass and can use many different types of training, one of which might be resistance training,’ she explains.
‘The goal of strength training is to provide a stimulus to the body that requires an adaption response – for this to be achieved you need to follow a structured training program usually designed by a professional strength and conditioning coach.’
If you’re here but actually think you should be learning more about strength training for beginners or starting a beginner’s strength training programme we’ve got you covered there as well.
Is there anyone who should avoid resistance training?
Sadly, there’s not a free pass when it comes to resistance training being for everyone. There are some people who should give the practice a fairly wide berth or chat with their GP or Osteopath at length before diving in.
‘If done correctly, resistance training can be done by most, if not all, participants. However, if you have an injury or an illness or are not 100% sure, you will most definitely need to consult your GP to discuss,’ advises Myprotein PT, Chris Appleton.
Similarly, if you have a chronic health condition, are prenatal or postpartum, have a heart-related illness or experience hypertension, you will need to speak with a medical professional about whether it’s a suitable way for you to exercise.
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How should beginners start resistance training?
For all you green fitties raring to start resistance training, take it slowly and build up as you get stronger, say the experts.
‘I always stay start with your body weight as the element of resistance. Master the conventional lifts and perfect your form before even thinking about adding weight,’ advises FLEX Chelsea trainer Tash Lankester.
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‘For example, look at how to perfect your squat, deadlift, lunge and push up, once you are confident with being able to perform these easily for many reps, you can slowly start adding some weight and progress from there, making sure you keep adding more and more weight.’
Keeping things simple will serve you far better in the long run. It’ll help protect your body from injury, build up your confidence safely and help your body (and memory) become familiar with the exercises.
‘Starting from the basics is paramount,’ says Lewis. ‘Shift your focus to good technique and put your mind to the muscle. Real results come from good form and slowly building up resistance and complexity.’
Another option to consider is taking some time with a professional, either in a class or 1:1 setting.
They can help you zero in on the perfect form and get your technique down pat every time. Love that.
After a while, you can start incorporating progressive overload, whereby you increase the amount of resistance you work with. When you do this, it’s a good idea to consider a workout split, like a push-pull workout routine.
Keen to build muscle through resistance training? Creatine is the most-researched fitness supplement on the market, and has been proven to increase muscle growth in females.
How can someone do resistance training at home?
Fortunately, resistance training at home is very achievable. Because of its diversity, you’re able to pick and choose what works for you at home and what doesn’t.
If you’re slightly short on home gym equipment, then bodyweight strength training might be the route you take. Or, if you’re shacked up with some free weights, kettlebell exercises might be more your style.
‘When it comes to resistance training from home, you can use regular household items around the house e.g. suitcases/backpacks filled with books for squats and deadlifts, bottles of water for lateral raises and bicep curls – get creative!’ says Lankester.
‘You can also use chairs and sofas to increase elevation, this increases resistance in bodyweight exercises, for example, rear foot elevated split squats.’
Because we’re us, we’ve got loads of workouts and training plans to get you on your way. From a 28-day fitness challenge with Alice Liveing that’ll help get you familiar with the basics of weight training to a veritable treasure chest of home workouts, you’ll be spoiled for choice.
Do Pilates and Barre count as resistance training?
Hands up all you low-impact lovers out there. Let’s look into if your regular Pilates or Barre workouts count as part of your resistance training routine, too.
‘Pilates and Barre are amazing workouts for functional resistance training,’ explains Lewis. ‘You typically work with your body weight in every class and sometimes add small weights or resistance bands to increase muscle contractions and add more resistance.
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‘Unlike the traditional strength training that focuses on isolating one muscle at a time, these forms of training incorporate whole-body movements, requiring you to work on coordination, balance and control in addition to muscle contractions, similarly to how you move in real-life situations.’
‘This includes equalising the strength between your right side of your body and your left side and, very importantly, strengthening your back body to match the strength of your front body, which tends to be much stronger.
‘
So, not only do they count as a form of resistance training, they’re an amazing form of it, too? Amazing news. Just make sure to really focus on engaging the correct muscles and don’t let dominant ones take over due to poor form.
Now that all the chat’s outta the way, get into 36 of the best Pilates YouTube workouts or learn everything there is to know about Barre. Spoiler, it’s way harder than the pretty name would suggest. *Sweats in anticipation*.
Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN’S HEALTH NEWSLETTER
Weight training is all about developing strength – article on the Weider College website
You can weight train with your own weights, resistance bands, kettlebells or machines and enjoy the benefits of a fitter body, stronger bones, a healthier heart and a better mood.
Weight training includes any type of exercise in which your muscles must overcome some kind of opposing force, whether it be equipment (such as dumbbells, kettlebells, or resistance bands) or even just your weight.
This means that HIIT, plyometrics, Pilates and yoga are all considered weight training. Some types of training can help you get stronger, while others can help you improve muscle endurance, speed, agility, power, or reaction time.
Weight training can help you improve your health and fitness in many ways. Through strength training, you can change your body composition (i.e., the ratio of lean muscle mass to body fat), improve your cardio fitness, improve your mental health, and just have fun.
If you’re in need of something a little more convincing, here are the most notable benefits you’ll see from weight training.
1. It will make your heart and bones stronger. According to one study from Iowa State University, less than an hour of weight lifting per week can reduce the risk of a heart attack or stroke by 40% to 70%.
What’s more, according to a study published in the journal Endocrinology and Metabolism, weight-bearing exercise improves bone density and prevents bone loss, which is a key factor in preventing age-related fractures in the future.
2. You will reduce the risk of injury. Stronger muscles are more than just extra strength and power. The British Medical Journal reports that weight training actually increases the flexibility of the ligaments and promotes balance between the muscles, which helps to avoid common movement-related injuries.
3. You will increase muscle mass. According to experts, if one of your fitness goals is to lose weight and gain muscle mass at the same time, then adding strength training to your workout program is essential. Building muscle is quite difficult. And good news for beginners: the less experience you have, the faster you will get results. In fact, you will see satisfactory changes in your body composition (how much muscle versus fat you have) as soon as you start a weight training program.
For more advanced athletes, the key to success is consistency with training and further improvement of their bodies. This could mean lifting weights, working at different paces, or increasing your rep volume or intensity level on a regular basis.
4. It can help improve your mental health.
While improved body composition, heart and bone protection, and injury prevention are obviously good reasons to start weight training, the biggest, perhaps most important benefit is less tangible. According to a 2018 JAMA study in psychiatry, people with mild to moderate depression who exercised resistance training for at least two days a week experienced significant improvements in their symptoms. What about people who don’t have depression? One workout meant a significant lift in mood.
Source: https://www.msn.com/
Weight training: where to start? | Fitness
Sergei Chaplygin, trainer at the Leninsky World Class gym, explains why everyone really needs strength training and gives recommendations for beginners.
Bias about strength training
- Refinement of concepts . “Strength training can be focused on developing absolute strength. This is done by weightlifters and powerlifters who need to lift weights “at a time”, which is not so interesting for fitness club visitors. For them, strength training is more relevant, which develops relative strength (it is relative to body weight). In the course of such classes, the ability to lift weights is acquired, doing 5-10 repetitions. Plus, there is a development of strength endurance – the number of repetitions in this case will be greater. ”
- Not for women . “Most often women are sure that in such training they will be turned into bodybuilders. And this is not so. It is extremely difficult for women to build muscle. This is due to the peculiarities of the nervous and hormonal systems. Women don’t have the levels of testosterone needed for significant muscle gains.
Muscles can increase, but hypertrophy does not occur, instead, atrophied muscles are restored and brought back to normal. The nervous system does not allow them to overcome such an intense load, as a result of which muscles build up. - Weight reduction . “There is an opinion that only aerobic exercise is effective in matters of body weight control, and strength training is useless in this sense. This is wrong. On the contrary, they are needed for those who are trying to reduce body weight. Strength training is the prevention of muscle atrophy. When a person loses weight, he loses both adipose tissue and muscle mass, and in the future he can gain even more than before the weight loss began. Another plus: such training increases the sensitivity of muscle cells to insulin, improves the ability of muscles to utilize glucose. This is the prevention of type 2 diabetes. The basic metabolism also improves – due to the fact that a person has an increase in muscle mass.
- Flexibility minus sign . “They say strength training makes people clumsy. In fact, flexibility is not lost from them. On the contrary, they improve joint mobility – provided that the training program is drawn up correctly, with the consistent inclusion of amplitude movements in the work, which improve flexibility. Moving from simpler exercises to more complex exercises, from smaller to larger amplitudes, is what helps develop flexibility to optimal levels and maintain healthy joint mobility later on.”
Muscles can increase, but hypertrophy does not occur, instead, atrophied muscles are restored and brought back to normal. The nervous system does not allow them to overcome such an intense load, as a result of which muscles build up.
What to expect from the balance?
“The benefits of strength training can be roughly divided into three groups:
- aesthetic;
- functional;
- wellness.
Aesthetic improvements are associated with the correction of body weight and composition. Such training visually improves a person’s figure, which helps him gain self-confidence and increase self-esteem.
In terms of functional benefits, the result of training will be an increase in absolute and relative strength, as well as strength endurance.
This will come in handy in everyday life, as it will allow you to easily cope even with everyday tasks: lift heavy bags, move furniture, work in the country. During the classes, you will learn optimal motor skills while maintaining the correct body position.
Speaking about the impact on health, it can be noted that strength training is, for example, the prevention of osteoporosis and, in general, problems with the musculoskeletal system, since they strengthen all tissues. They improve the sensitivity of muscle cells to insulin and, as a result, their utilization of glucose, which reduces the risk of type 2 diabetes. They contribute to an increase in muscle mass to normal, this contributes to an increase in basal metabolism. The issue of weight control and body composition is simplified. Strength training affects the visceromotor reflex: it turns out that muscle work stimulates, in turn, the work of internal organs.
In general, power loads are useful for everyone – from 10-year-old children to people of older age groups, the only question is the amount of load that should be received.
For children, for example, squats and push-ups with their own body weight will be enough. And at 60 years old, there will be a lot of advantages from 15-20 repetitions in working with a simulator, which will also protect against injuries.
How to train for beginners?
“In weight training, you can use machines – block and lever, perform exercises with free weights – barbells and dumbbells, as well as with small equipment (TRX). To determine the load that is right for you, it is best to contact a trainer who can help you test your functional motor skills. He will assess the mobility of the joints, the level of flexibility and coordination and will draw up a training program.
At the initial stage, the load should correspond to 5-7 points on the Borg scale; the task will be to acquire basic motor skills and improve them. It’s best to start with full-body workouts that include basic exercises (squats, inclines, presses, deadlifts) and work on simple machines (presses in the simulators, traction of the vertical block, hyperextension, and so on).
Further, the intensity of training can be gradually increased based on feedback from the trainee.
How to avoid injury?
“There will be a risk of harming yourself if you do not follow the correct technique for performing exercises. True, this may not be enough, therefore it is better to perform them under the supervision of trainers who know human anatomy and biomechanics; they also know that the same can be performed by different people in different ways, depending on the anatomical features. With proper training, the musculoskeletal system becomes more stable, and this will just be the best prevention of injuries.
The main recommendation is to select the weight correctly so that the load does not exceed 8 points on the Borg scale, so that it remains possible to control movements both in the negative (for example, when we squat) and in the positive (when we rise) phase. It is necessary to try not to go beyond the anatomical norms, beyond the permissible boundaries of movement in the joints during the exercise, to maintain an average pace.
With an excessive amount of load and an incorrectly designed training program, fatigue injury can occur – in such conditions, the tissues do not have time to recover. Other “side effects” can be both lack of appetite and its excessive increase, both drowsiness and insomnia.
Strength training and cardio
“There is a perception that strength training is weightlifting or powerlifting. In fact, this concept is much broader. The advantages of strength training for those involved in martial arts, gymnastics, swimming, athletics and other sports have long been proven, because they allow you to increase muscle mass, and then make it more resilient. Strength training improves neuromuscular coordination. Including therefore, he will not interfere with those who choose dance directions. Runners are also shown weight training so that the muscles of the upper body do not atrophy. And that’s not all—they should also do unilateral leg exercises to train the hip stabilizers as an injury prevention measure.