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Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles.
Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.
If you knew that a certain type of exercise could benefit your heart, improve balance, strengthen bones and muscle, and help you lose or maintain weight, wouldn't you want to get started? Well, studies show that strength training can provide all those benefits and more!
Physical and mental health benefits that can be achieved through resistance training include:
Improved muscle strength and tone – to protect your joints from injury.
Maintaining flexibility and balance, which can help you remain independent as you age.
Weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest.
May help reduce or prevent cognitive decline in older people.
Greater stamina – as you grow stronger, you won’t get tired as easily.
Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity.
Improved mobility and balance.
Improved posture.
Decreased risk of injury.
Increased bone density and strength and reduced risk of osteoporosis.
Improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood.
Improved sleep and avoidance of insomnia.
Increased self-esteem.
Enhanced performance of everyday tasks.
One of our most popular programs here is STRONG, a class that focus on total body strength through compounds lifts. But they factor in this class is TUT (time under tension). 10 reps at 2 seconds per rep OR 10 reps with a 2 second eccentric contraction, 1 second isometric hold and 1 second concentric, then doubles your time under tension. Which do you think will give you the best benefit?!
Today we launched a variation of our STRONG program, STRONG V2: “A focus on less exercises and more sets, whilst maintaining the rear kinetic chain focus. 4 sets of 7 exercises, with slightly extra rest to allow you to lift HEAVY, with FORM to become the STRONGEST version of yourself! Aiming for 4 seconds per rep! “ (2:1:1 as mentioned above)
But what are some other forms of resistance exercises? One of my favourites is swimming. Low impact, with also with great cardio benefits, Surfing is another great one, as is hiking up hills. Mother nature in plentiful!
Free weights – classic strength training tools such as dumbbells, barbells and kettlebells.
Medicine balls or sand bags – weighted balls or bags.
Weight machines
Resistance bands – like giant rubber bands – these provide resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement.
Suspension equipment – a training tool that uses gravity and the user's body weight to complete various exercises.
Your own body weight – can be used for squats, push-ups and chin-ups. Using your own body weight is convenient, especially when travelling or at work.
How often should you undertake resistance training? Generally, it's recommended that muscle-strengthening exercises are performed twice per week to improve muscle and bone health, unless you have goals of increasing muscle size then more may be required.
Happy Training!
Jimmy – Founder ReDefined
