Resistance Training: What Is It?

• April 24th, 2024 Fitness, Health, Strength

In this blog, we’ll go into the details of resistance training. You’ll learn what it is and how it can help you. We will also give you some great examples you can do at home or in the gym. Additionally, we’ll share some top tips for what to do after your workouts to maximise your results.

What Is Resistance Training?

Resistance training involves performing exercises that push your muscles against external resistance, such as weights, resistance bands, or your own body weight.

Resistance training strengthens and defines muscles while improving functional strength. It also improves endurance by challenging muscles to work harder for longer.

How Resistance Training Differs from Cardio Exercises

Cardio gets your heart pumping, burns calories, and leaves you feeling invigorated; it primarily targets your cardiovascular system. On the other hand, resistance training concentrates on your muscles.

The Benefits of Resistance Training

Resistance training isn’t just about flexing your muscles in the mirror. It’s about building a solid foundation to help you in your daily life and take on challenges. 

1. Increased Strength

Resistance training builds strength. Whether lifting heavy weights or performing bodyweight exercises, every rep makes you stronger.

2. Improved Bone Density

Strong bones are essential for a healthy body, especially as you get older. By subjecting your bones to controlled stress through resistance training, you’re stimulating bone growth and fortifying them against the test of time.

3. Enhanced Metabolism

By building lean muscle mass, your body becomes better at burning calories, even while sitting at your desk at work.

4. Injury Prevention

Resistance training strengthens your muscles, tendons, and ligaments, making your body more robust. Whether dodging a twisted ankle on the hiking trail or bracing for a big wipeout on the ski slopes, you’ll be thankful for the time you put into building muscles.

5. Functional Movement

You lift, twist, and reach for things every day, which can cause problems and injuries if your body is weak. Good functional fitness developed by resistance training makes physical issues less likely. By mimicking real-life movements in the gym, you’re preparing your body to tackle whatever you do during your day, whether carrying shopping upstairs, shovelling snow, or picking up a child.

Examples Of Resistance Training

Now, we’ll give some excellent examples of resistance training methods that make you feel strong, toned, and unstoppable.

Free Weights

Using free weights like dumbbells and barbells is the simplest and one of the most effective forms of resistance training. Moves such as curls, presses, or deadlifts allow you to target specific muscle groups to reach your goals.

Exercise Machines

Exercise machines offer a user-friendly option for resistance training. For example, leg presses, chest flies, and cable machines provide a controlled range of motion perfect for beginners or those recovering from injury.

Resistance Bands

Resistance bands are surprisingly effective training tools. These stretchy bands come in varying resistance levels, allowing you to customise your workout intensity easily. They’re also portable, affordable, and perfect for on-the-go workouts.

TRX

Short for Total Resistance Exercise, TRX is a suspension training system that uses your body weight and gravity for resistance. The system uses straps anchored to a sturdy base or ceiling mount, allowing you to perform various exercises while engaging your core and stabiliser muscles.

TRX offers excellent versatility in terms of exercise. You can adjust the straps to perform rows, presses, lunges, and planks. Plus, because you’re working against your own body weight, you can easily adjust the intensity by changing your body angle or stance.

If this sounds like something you’d like to try, why not check out our suspension training classes?

Bodyweight Exercises

You can do lots of resistance training using your body weight. Push-ups, squats, lunges, and planks are just a few examples of bodyweight exercises that’ll have you feeling the burn in no time. We also offer online bodyweight exercise classes you can do at home. Please get in touch with us for details.

Post-Resistance Training Workout Tips

It’s tempting to just hit the shower and go back to your day after a workout. However, you can do a few things to optimise your workout and recovery post-workout:

1. Post-workout nutrition

After stressing your muscles during your workout, you should give them the fuel to repair and rebuild. It’s best to focus on protein and carbohydrates.

Protein helps your muscles to repair and grow stronger after your workout. Aim for a combination of fast-absorbing protein sources like whey or plant-based protein powder and slower-digesting options like chicken, fish, or tofu.

Carbs provide the quick energy your body needs to recover and replenish glycogen stores. Opt for complex carbohydrates like whole grains, fruits, and vegetables to keep your energy levels steady and sustained.

2. Stretch To Improve Flexibility And Reduce Muscle Soreness

If you’ve ever attended any Buzz classes in person or online, you’ll know we always stretch after a workout. There is a reason why we never skip our stretches. Stretching is a crucial component of recovery that can improve flexibility, reduce muscle soreness, and prevent injury.

Your stretches should mimic the movements you performed during your workout, targeting major muscle groups like your legs, back, and shoulders. Hold each stretch for 15-30 seconds, focusing on deep, controlled breathing to promote relaxation and release tension. Remember to pay extra attention to areas that feel particularly tight or sore, gently easing into stretches to alleviate discomfort and promote recovery.

3. Hydration And Rest

It’s crucial to replenish lost fluids post-workout to maintain hydration and support optimal recovery. Aim to drink plenty of water or electrolytes to replace fluids lost through sweat and keep your body functioning at its best.

Most of your post-workout recovery happens while you’re asleep. A good night’s sleep is essential for muscle repair and growth, hormone regulation, and overall well-being. Aim for 7-9 hours of uninterrupted sleep each night to reap the full benefits of your hard work in the gym.

4. Listen To Your Body

Your body will regularly message you about your health, so don’t ignore it. If you’re feeling tired, sore, or rundown, it’s time to dial it back and give yourself permission to rest and recover. Remember, progress isn’t linear, and there’s no shame in taking a step back to recharge when your body needs it most. Whether scaling back the intensity, swapping in a restorative yoga session, or taking a full-blown rest day, listen to your body and prioritise self-care.

Final Thoughts On Resistance Training

Resistance training isn’t just about looking good; it builds a foundation of strength, resilience, and vitality to help you in all aspects of your life. You’ll improve your physical fitness and bolster your overall well-being by challenging your muscles to work harder.

But remember, to maximise your efforts, it’s crucial to concentrate on your post-workout recovery. Fuel your body with protein and carbs, hydrate, stretch, and get plenty of rest.

If you need help to work out what resistance training is best for you, please get in touch with us at Buzz Performance for expert advice.