Resistance training is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance.
Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, power, hypertrophy, and/or endurance. The external resistance can be dumbbells, exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract.
Maintenance programs are recommended for long term health benefits. Resistance training is being part of a healthy lifestyle rather than as a specific therapeutic intervention.
Currently there is no clear evidence that any particular form of resistance training is most effective for managing musculoskeletal condition.
Therefore, the key is to tailor your prescription the individuals needs of the patient in front of you based on assessment:
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.
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 or barbells
- Weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics
- Medicine balls – weighted balls
- 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
- 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 much should we do?
- Two non-concecutive days/weekly
- One set of 8-12 reps for healthy adults
- 8-10 major exercises targeting major muscle groups
- novice 2-3 days/ week,
- intermediate 3 days/week;
- advanced 4-6 days/week
Specific characteristics resistance training might target include: