Everything You Need to Know About Resistance Training

By WLR's Personal Trainer, Nicola Glanville PTI REP Level 3

What is Resistance Training?

Firstly let’s get rid of some of the mystique surrounding resistance training. Even the name sounds technical! ‘Resistance Training’ is another name for exercising your muscles using an opposing force i.e. dumb bells or resistance bands.

In the old days it used to be called ‘Weight Training’, but this phrase invoked images of huge sweaty men with bulging biceps and wasn’t very popular with women. So the language has changed but the activity remains the same.

Resistance training, toning and weight training are one and the same activity; they require the use of resistance to increase muscle size and strength. The most well known equipment used for Resistance Training is ‘weights’, or more specifically dumb bells or barbells.

During resistance training exercise muscle fibres are broken down and in the days following the work-out the fibres repair and grow stronger to meet the demands that have been placed on it. Therefore rest days are as important as the exercise itself.

Benefits of Resistance Training?

Resistance Training can be used to achieve a variety of beneficial results and most individuals would benefit from 1 – 3 resistance workouts a week in conjunction with regular aerobic exercise. Assuming that the majority of readers aren’t competing in any body building events in the near future I will concentrate on the more functional benefits of resistance training.

Improved Body Shape

Firm, sculpted muscles are the highly sought after aim of men and women alike. Visible muscle tone is not only a sign of health and fitness; it has become recognised as an attractive attribute that we associate with the wealth and success of the rich and famous. Increased muscle tone is best achieved by completing a combination of resistance and aerobic workouts.

Increased muscle strength

As well as making your body look good, resistance training can be used to increase muscle strength for more functional reasons i.e. improved posture, digging the garden or carrying the shopping etc…

Increased muscle power

More advanced resistance training programmes that include performing exercises with increased momentum will improve muscle power. i.e. for throwing a netball or kicking a football or swinging a golf club.

Increased metabolic rate

Muscle tissue is metabolically active and the more of it you have the more calories you will burn - even at rest! Making losing and maintaining a healthy weight much easier.

Improved bone health

Regularly participating in resistance based exercise helps to maintain peak bone mass and avoid the onset of osteoporosis.

From the age of 30, bone mass starts to decline. Women have a greater risk of developing osteoporosis and from the age of 40 can expect to lose approximately 0.5 – 1% of their bone mass per year. Post menopause this increases to a 2% reduction in bone density per year. Resistance Training can help to maintain bone density and delay this degenerative process.

Getting Started

Possibly the most important thing to get started with resistance training is building your motivation to exercise. A one-off session here and there of any activity isn't going to do a lot of good.

So choose a plan that is accessible and easy to follow, without requiring a huge time commitment. Our personal trainer's Home Workout Plan is a great place to start.

If you are a newbie to Resistance Training, you may want to consider getting some advice and instruction from one of the following:

• Your Doctor – if you have any health complaints
• A Fitness Instructor
• A Personal Trainer
• Your Physiotherapist

Resistance Training Exercises, Equipment and Program

Below is a list of types of equipment and exercises that you can try to kick-start your resistance programme. Technique is everything, so take your time, persevere and the results will follow.

• Using Resistance Bands
• Free Weights Training
• Resistance Machines
• How to Plan and Progress a Resistance Program
• Swimming For Weight Loss