UNDERSTANDING THE BASIC OF RESISTANCE TRAINING.
Learn the basics of resistance training.
Resistance training is one of the most effective ways to improve strength, enhance muscle endurance, and support overall health. Whether you are new to exercise or looking to refine your training approach, understanding the fundamentals of resistance training can help you achieve your fitness goals safely and effectively.
What is Resistance Training?
Resistance training, also known as strength or weight training, involves exercises that make your muscles work against an external force. This force can come from free weights, resistance bands, body weight, or gym machines. By progressively challenging your muscles, resistance training promotes strength development, muscle growth, and improved functional movement.
Key Benefits of Resistance Training
Increases Strength and Muscle Mass. Helps build and maintain muscle, which is essential for daily activities and athletic performance.
Enhances Bone Health. Weight bearing exercises improve bone density and reduce the risk of osteoporosis.
Boosts Metabolism. Muscle tissue burns more calories at rest, supporting weight management and fat loss.
Improves Joint Stability and Mobility. Strengthening muscles around joints enhances movement efficiency and reduces injury risk.
Supports Mental Well-being. Regular resistance training has been shown to boost mood, reduce stress, and improve overall mental health.
Basic Principles of Resistance Training
1. Progressive Overload
To build strength and muscle effectively, you must gradually increase the resistance or difficulty of your workouts. This can be done by increasing weight, repetitions, sets, or adjusting the exercise intensity.
2. Proper Form and Technique
Maintaining correct posture and technique is crucial to prevent injuries and ensure that targeted muscles are engaged correctly. Start with lighter resistance and focus on controlled movements before increasing intensity.
3. Rest and Recovery
Muscles need time to recover and grow. Allow at least 48 hours of rest between training the same muscle group and prioritize sleep, hydration, and proper nutrition.
4. Exercise Selection
A well-rounded program includes a mix of compound and isolation exercises,
Compound Movements (squats, deadlifts, bench presses) engage multiple muscle groups and improve overall strength.
Isolation Movements (bicep curls, leg extensions) target specific muscles for more focused development.
5. Frequency and Consistency
Aim for at least two to three resistance training sessions per week. Consistency is key to seeing long term improvements in strength and endurance.
Getting Started with Resistance Training
Choose the Right Resistance. Start with a manageable weight or resistance level and gradually increase as you build strength.
Follow a Structured Plan. A well-designed program should balance all muscle groups and progressively challenge your body.
Seek Professional Guidance. Working with an Exercise Physiologist can ensure proper technique, reduce injury risk, and optimise results.
Get in Touch and Learn More About Resistance Training
Resistance training is a powerful tool for improving strength, mobility, and overall health. Whether you're new to exercise or looking to enhance your routine, incorporating resistance training into your fitness plan can lead to long-term benefits.
Contact me today to start your journey.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.
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