Unlocking the Benefits of Resistance Training

Have you ever carried groceries, helped a friend move, or even done a squat? If so, you’ve already engaged in a form of resistance training without realizing it. Resistance training involves exercises where your muscles work against an opposing force, whether that force comes from equipment like dumbbells or even your own body weight.

According to Sohee Carpenter, a fitness coach and member of the WH advisory board, various fitness activities including HIIT, plyometrics, Pilates, and even yoga can all qualify as forms of resistance training.

Incorporating resistance training into your routine can significantly enhance your health and fitness. “This type of exercise helps improve your body composition—your ratio of muscle to fat—as well as your cardiovascular health, mental well-being, and overall enjoyment in physical activity,” explains Carpenter.

Let’s explore effective ways to incorporate resistance training into your lifestyle and the many benefits that accompany it.

Understanding Resistance Training vs. Strength Training

Many people confuse resistance training with strength training, but they are not synonymous. Strength training is a specific type of resistance training aimed primarily at increasing strength. Some resistance training exercises focus on improving agility, endurance, or even reaction times. Thus, while all strength training is a form of resistance training, not all resistance training focuses on building strength.

Types of Resistance Training

Bodyweight Training

Bodyweight exercises are the most accessible form of resistance training—ideal for beginners. These exercises help you develop foundational movement patterns. Movements like push-ups, squats, and glute bridges are excellent choices to start with.

Free Weights

To advance your routine, consider incorporating weights. “Using weights provides a quantifiable way to track your strength progression,” says Carpenter. You can utilize equipment like dumbbells, kettlebells, or even household items like backpacks filled with books.

Machines

Although gym machines can be intimidating for beginners, they are user-friendly and typically include diagrams on proper form. Start with popular machines like lateral pull-downs, leg presses, and chest presses for effective results.

Cable Machines

Cables provide continuous tension throughout your exercise, enhancing muscle engagement. Incorporating cable machines into your workouts can significantly boost strength and stability while improving your form.

Resistance Bands

Resistance bands are lightweight, portable, and effective. Their variable tension allows for controlled movements throughout exercises like lunges and glute bridges, making them excellent for on-the-go workouts.

Carries and Pushes

To enhance your functional strength for everyday tasks, incorporate carries and pushes into your regimen. Exercises like farmers carries and sled pushes are easy to learn and can yield instant results in your overall strength.

The Benefits of Resistance Training

1. Strengthened Heart and Bones

Engaging in resistance training reduces your risk of chronic illnesses, including heart disease. Various studies have shown a strong correlation between regular strength training and improved heart and bone health.

2. Reduced Inflammation

Regular resistance training can significantly lower markers of inflammation, aiding in the management and prevention of various diseases.

3. Decreased Risk of Injury

Improved muscle strength aids balance, posture, and overall agility, helping to prevent falls and overuse injuries.

4. Increased Lean Muscle Mass

Integrating resistance training into your routine helps facilitate fat loss while promoting lean muscle gain. Consistency and progressive overload are key to seeing results.

5. Enhanced Mental Health

Participating in resistance training can lead to improved mood and energy levels. Even moderate weights can uplift your spirits when performed regularly.

6. Built Endurance

Beyond just cardio, resistance training is crucial for building muscular endurance, beneficial for various athletic pursuits.

Getting Started with Resistance Training

• Start Slow: Aim for two to three sessions a week, focusing on two to three sets of eight to twelve reps.
• Choose Convenient Exercises: Bodyweight exercises are a great starting point—no equipment required!
• Select Appropriate Weights: Pick a weight that challenges you for the final two reps while maintaining proper form.

Once you can perform twelve or more reps with ease, consider upping the weight by 5–10%.

Join Us to Explore More Fitness Plans

Discover More Women’s Health Workout Plans

Whatever your fitness level, there are countless ways to embark on a resistance training journey. From building muscle and strengthening bones to enhancing mood, the benefits are extensive. With consistency and the right approach, you can easily integrate resistance training into your life.

Meet the Experts: Sohee Carpenter, PhD, CSCS, and Gabrielle Savary, CPT, are here to guide you in harnessing the full potential of resistance training.