What is Resistance Training?
Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent).
Different types of Resistance Training
- Exercises are isotonic if a body part is moving against the force - for example pushing a weight.
- Exercises are isometric if a body part is holding still against the force - for example pushing against a wall.
Resistance exercise is used to develop the strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.
The goal of resistance training is to "gradually and progressively overload the musculoskeletal system so it gets stronger." Research shows that regular resistance training will strengthen and increase the size of muscle cells and increase bone mass. Resistance training should not be confused with weightlifting, powerlifting or bodybuilding, which are competitive sports involving different types of strength training with non-elastic forces such as gravity (weight training or plyometrics) rather then immovable resistance (isometrics, usually the body's own muscles or a structural feature such as a doorframe). Full range of motion is important in resistance training because muscle overload occurs only at the specific joint angles where the muscle is worked.
Resistance training can be performed using:
- Resistance bands
- Exercise machines (pin loaded or plate loaded)
- Free Weights
- Water (to use as resistance - not to be confused with Swimming which is Cardiovascular Training)
- Your own Bodyweight
- Any object that has the forces of friction or gravity applied to it
The study “Fat metabolism and acute resistance exercise in trained men” conducted by East Carolina University found that resistance exercise is more beneficial than aerobic exercise for fat loss. The purpose of the study was to see how resistance exercise may contribute to improvements in body composition.
