Resistance Training
What is resistance training?
RT involves lifting weights to improve muscular strength and endurance.
Why do we need to do resistance training?
As part of a balanced program, all of us need to include some RT within our activities. As well as improving muscular strength and endurance, RT can also:
- Improve body toning or muscle definition.
- Promote Lean Body Mass (reduce body fat).
- Improve bone density. This is particularly important for women during and after menopause, when the oestrogen hormone reduces and bone density reduces as well.
- Improve coordination.
- Improve joint stability.
What does RT involve?
To gain strength and endurance in our muscles we need to lift weights, or resistances above what we would lift in our day-to-day lives. In other words, we need to overload our muscles before they will adapt and gain strength. To do this we must ensure that we lift weights with steady repetitions until we can only just perform the last repetition with good technique.
Additionally, we need to train both the upper and lower parts of our body and also ensure that we ‘balance’ the muscles we train. All skeletal muscles work in pairs (eg, Biceps and Triceps) and we must ensure that we do not overtrain one at the expense of the opposing muscle.
What different training methods are there for RT?
In their simplest form, RT methods work on a continuum, with strength training at one end and endurance at the other. Strength training involves developing greater muscular strength, Hypertrophy (or toning) invloves increasing the size of the muscle fibres and Endurance involves training the muscles to be used to constant repetitions of a weight.
The continuum works by increasing the repetitions from a low level at the Strength end to much higher numbers at the Endurance end, with the weight gradually decreasing as you move towards the Endurance end. Typical repetitions might be:
- Strength: 6-8
- Hypertrophy: 8-12
- Endurance: 12-16
With new exercisers, we may typically start at the Endurance end and gradually work our way along to Strength. At each stage, we still follow the principles of training the whole body to balance muscles and lifting each weight until we can only just lift the last repetition.
What equipment do we use?
The basic types of equipment we can use, include (listed from easiest to more advanced):
- Partner Assisted: this involves using a partner who pushes against you acting as the resistance.
- Rubber Bands: these are large thick bands that we can use to add a resistance.
- Machine: these include a whole variety of types and functions that can train most of our skeletal muscles, where the machine guides you through the exercise.
- Free Weights: using dumbells or barbells we can train most skeletal muscles. This type of equipment requires a greater skill level as there are no machines to guide you through.
Recommended Reading
- Ultra Fit Magazine
- This magazine is for men and women and covers a variety of subjects on health and fitness. The coverage and advice appears to be sound and will give your more detailed information on training methods as well as diet and nutrition, products and clothing. You can subscribe to Ultra Fit Magazine from their website or order a copy from your local newsagent.
- Essentials of Strength Training and Conditioning
- by Thomas Baechle and Roger Earle
- This book is the essential text for a variety of training methods, including RT, physiology and assessment. This book is the standard reference for most personal trainers and you can purchase Essentials of Strength Training and Conditioning at Amazon.
