What is Resistance Training? | by Amanda Martin
Resistance Training is another name for weight training or strength training. It involves the use of resistance to muscular contraction to help us build muscle, strength, and anaerobic endurance.
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.
A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. Australia’s physical activity and sedentary behaviour guidelines recommend that adults do muscle strengthening activities on at least two days each week.
Vary your progressive resistance training program every six to eight weeks to maintain improvement. Variables that can impact on your results include:
- exercises undertaken
- intensity (weights used)
- frequency of sessions
- rest between sets.
If you vary your resistance training program through the number of repetitions and sets performed, exercises undertaken and weights used, you will maintain any strength gains you make.
Examples of Resistance Training
There are many ways you can strengthen your muscles, whether at home or the gym. Different types of resistance training include:
- free weights – classic strength training tools such as dumbbells, barbells and kettlebells
- medicine balls or sand bags – weighted balls or bags
- weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics
- 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.
What You Can Do Next
It’s a bit tricky to just follow your guts when it comes to losing and maintaining your weight applying the proper diet and exercise. Your best bet is to seek the help of a personal trainer and/or a professional nutritionist.
At Aussie Supps, we are very selective with trainers we work with. We pride ourselves on being reliable, honest, loyal and caring and as such we look for the same in our personal trainers, so you can guarantee we HIGHLY recommend the amazing trainers we do work closely with!
We also have the Aussie Supps Nutrition Hub with an in-house qualified nutritionist who can provide you with a healthy diet plan that's personalized to your body and goals, and help you better understand the proper intake supplements.
We use the principle of calories for all our meal plans, with some clients tracking, but most clients using simple serving sizes instead! Meaning you get to pick and choose foods you like and enjoy, but without having to track it all every day!
Remember, if your goal is to lose weight, your health matters more than a number on a scale. It's always important to maintain a holistic approach to weight loss. It should also include physical activity, stress management, quality sleep, and other important factors, such as hormones and medical issues.