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Where To Start With Resistance Training

May 6th, 2008 Subscribe To Our Feed

Resistance training or strength training, what ever you would like to call it; is necessary for overall health. Essentially this is the building of muscle and bone by working your muscle groups and bearing weight. These actions not only strengthen, lengthen and tone your muscles but they put stress on your bones which cause a reaction that leads to bone building.

Bone is no different from the other tissues of your body in that disuse leads to atrophy or wasting away. The most effective way to ensure strong and health muscles and bones is resistance or strength training accompanied by a balanced diet.

Yes this can include pumping iron but it does not have to. Theoretically any activity that causes you to work your muscles and cause stress to your bones is resistance training. For instance brisk walking is a weight bearing exercise because you are adding stress to your bones; add some arm action and you have a workout for the day. The bonus to walking is that you can also achieve a good cardio workout at the same time. To add resistance wear a weighted vest (yes they make these), add some ankle weights or carry some small hand weights.

There are many options available so there is no excuse. There are many resources that allow you to work out at home at your own convenience and at your own pace. If you enjoy group settings and group support then join a class or a gym. You can spend nothing or spend thousands.

If time and money are an issue then the most important thing to remember is you have everything you need already. Doing exercises such as lunges, squats, push up and sit ups do not require any equipment and all provide more than enough resistance for those individuals looking for health benefits. There are many books and DVD’s available that will get you going if you are not sure where to start.

Other options you can do at home or join in a class include, resistance band exercises, balance ball exercises, yoga or pilates. These programs offer a whole body workout and are a great alternative to weight training if that is not your thing.

If you do enjoy weight training this can again be done at home with a dumbbell set or in a gym. If you are new to weight training; joining a gym and for a month or two and taking advantage of a personal trainer is a great way to get started. Many gyms offer one or two sessions with a trainer for free when you sign up for a certain period of time. Weight training needs to be done properly to avoid injury and also to get the most out of you exercises.

Choose something you enjoy and change things up so that your body is continually being shocked and you do not become bored.