Any exercise that involves moving your body against resistance can be considered resistance or strength training. Defining resistance in this form of training is also simple. Resistance is any force that makes the movement difficult to perform. You can provide resistance simply by moving your body against gravity or adding weighted dumbbells. You can also provide resistance by using machines at the gym or by using equipment like weighted bars, resistance bands, or kettlebells. This form of training can also be referred to as weight lifting or strength training.
This type of training is usually done by athletes who need to strengthen their bodies. It is popularly said that people expand when they stop exercising, but this is not the case after resistance training. Resistance training is purely to strengthen the body, not to increase its size.
Benefits Of Resistance Training
The benefits of resistance training are significant. When you start strength training, you can expect your body to get stronger, tighter, and leaner. Individuals who engage in this form of training typically move through Activities of Daily Living (ADL) more easily because their muscles are moving more efficiently.
Gains in strength are one of the most obvious benefits of resistance training. The athletes we love lift weights to get stronger and more powerful so they can perform better. After resistance training, your body builds muscle fibers by replacing damaged ones through a cellular process. By increasing the thickness and number of repaired fibers, muscle hypertrophy is created (growth).
In addition, resistance training increases bone density and improves posture while reducing the risk of injury. Bones are constantly renewing, i.e. the tissues are broken down and formed at the same time. The renewal peak occurs during puberty. With age, problems with bone mineral density can arise and reduced activity of the renewal process can occur. This is especially a problem for pre-menopausal women.
Bone mineral density is usually supported by hormones. When the hormones come off, physical activity is the next best option to maintain bone mineral density. Resistance training is a physical activity that can address that. We can therefore perform our everyday tasks more easily and comfortably.
Effects On Mental Health
Even though the mental health benefits of exercise are often exaggerated, particularly as they pertain to treating medically diagnosed mental illnesses, resistance training can be beneficial to mental health in general. As a result, a person feels better, feels stronger, has better self-confidence, and has a better body image and mood. Through neuroplasticity, the brain can change itself in response to internal and external influences.
Even lifting weights once a week can provide many of these benefits. Our recommendation is to incorporate strength training at least 2-3 days a week into your program to maximize your health and performance. Resistance training will be most effective if you learn proper lifting techniques and have specialists periodize your program.
The Use Of Resistance Bands In Training
Resistance bands are very popular, and for good reason. Unlike free weights, they don’t put pressure on your joints. This allows them to be safely used by those with back or knee pain, injuries, or limited mobility. These accessories allow you to target smaller muscles and stabilizers as well as larger muscle groups. This means that you can refine your training sessions and develop new exercises at any time.
Some people use resistance bands to build power and strength. Others use them as a replacement for gym equipment or free weights. Powerlifters and bodybuilders incorporate them into their workouts to get stronger and be able to lift heavier weights. The resistance bands help reduce the load at the bottom of the range of motion and increase it near the top. Basically, they amplify the body’s natural leverage, allowing you to handle heavier loads. This makes them ideal for beginners struggling with the end positions of the deadlift and bench press.
There are countless ways to incorporate resistance band training into your workout. In addition to the earlier mentioned exercises. You can use them for push-ups, banded squats and rows, mountain climbers, pull-ups, lateral steps, leg extensions, and more. With so many options, it’s practically impossible to get bored. Resistance bands ensure that your exercises remain varied and you don’t end up on a plateau. They are ideal for metabolic training, interval training, and total body strength training.
With elastic bands, it’s easy to keep fit year-round, no matter how busy you are. You can exercise at home, in a park, or during your lunch break at work. They are portable and lightweight so they can fit in any pocket. Because they come in many different strengths and sizes, you can choose one that best suits your needs. For example, newcomers can opt for mini-bands. As you progress, you can switch to “strong bands” that offer the most resistance. Bodybuilders and powerlifters typically use 2-meter long latex bands. The resistance levels range from 5 to 80 kg.
A well-designed resistance training program can assist in the prevention of injuries and improvement of performance. However, the results are heavily influenced by the method of training you use. A wrong method may cause unwanted adaptations which will adversely affect your performance. It is therefore wise to have someone supervise your progress.