What Is Resistance Training?

The phrase “resistance training” gets thrown around a lot, but too many people have a narrow understanding of what it actually means, and assume that it isn’t for them. When you start to think about it, that’s pretty odd! For example, most people understand that the term “cardio” includes everything from running and biking to hiking, swimming, playing sports and cross-country skiing. Given that so many different exercises and activities qualify as “cardio,” it would be strange to hear someone say they’re against cardio entirely, right? Lots of people who hate running, for example, love to go for hikes in the woods or play a game of tennis on a sunny day. Well, by that same logic, you shouldn’t dismiss resistance training out of hand just because you don’t love the idea of squatting with a barbell or bench pressing with the bros. There’s also the health aspect to consider. Even people who hate running know, on an intellectual level, that it’s good for the body and mind to push your heart and lungs to their limits now and then. Well, resistance training is no different: it’s one essential component of living a healthy life, and before you dismiss it out of hand, you should at least understand what it is and how it can benefit you, now and in the future. RELATED: AskMen Fitness Awards 2024 Read on to learn exactly what constitutes resistance training and how many different exercises and training methods qualify, plus the bevy of benefits that come with stressing your skeletomuscular system with regular workouts — they might surprise you! What Exactly Is Resistance Training & Is It for Me? In its most basic form, resistance training is simply exercise aimed at increasing muscular size and strength. Just as your heart and lungs need to be stressed to function at a higher level, your muscles require a stressful stimulus (the “resistance”) to grow and improve. If you’re interested in your body’s health, even if you don’t care about having bigger pecs or six-pack abs, you should definitely incorporate some form of resistance training into your life. What Qualifies as Resistance Training? There’s a massive variety of exercises and training modalities that all live under the umbrella term “resistance training,” so you really shouldn’t have any trouble finding something that suits your personal preferences. Here are the major categories: Free weights: These include barbells, dumbbells, kettlebells, and sandbags. We’re talking about unattached (“free”), weighted objects that can help you stress your body in different movement patterns. When most people think of resistance training, this is where their minds go right away.Resistance bands: Rubber bands or tubes designed to offer varying levels of resistance, measured in pounds or kilograms. These can range from relatively lightweight, easy-to-use bands to heavy-duty, industrial-strength bands that can help support half your body weight or more.Weight machines: Weight machines are a beginner-friendly way to train your body through a variety of movements. They’re also expensive, so you’ll probably only access them via a gym membership, but they’re an excellent option for people intimidated by the technique requirements of free weight exercises.  Bodyweight exercises/gymnastics: You can easily learn to manipulate your own body to train every single major muscle group on your body, from bodyweight squats and push-ups to dips and pull-ups — no equipment required. You can choose a single training method or mix and match to your heart’s content, and any time you have questions about technique, you can consult the Internet (YouTube is excellent for exercise tutorials) or consider hiring a personal trainer or using a personal training app. Why Does Lifting Weights Build Muscle? Your body is remarkably adept at adapting to stimulus. For example, if you eat a lot of food, it will store some of the excess calories in the form of fat, just in case there’s a future around the corner where food is scarce. Well, exercise also causes adaptations. Running improves heart function, making your heart muscle more efficient at pumping blood (and therefore oxygen) throughout the body. In the case of your muscles, resistance training causes physical damage to the muscle fibers, which if given enough time and the proper nutrition, will recover by getting larger and stronger, in preparation for future resistance training. This process is known among exercise scientists as “muscle hypertrophy.” Will Lifting Weights Make Me Huge? One of the big impediments to getting people to do some form of resistance training, and perhaps especially weight lifting, is a fear of suddenly turning into the Hulk. Yes, it’s true, resistance training will build muscle, but as anyone who has ever done it for prolonged periods of time can tell you, getting “huge” takes years of hard work and very specific dieting protocols. If you think you’re going to wake up one morning and suddenly not fit into any of your clothes or What Are the Benefits of Lifting Weights for People Who Don’t Care About Size or Strength? Okay, here’s the thing: if you’ve been avoiding resistance training for whatever reason, you need to know what kind of benefits you’re missing out on. After all, you can’t make a good decision unless you make an informed decision. Let’s even put aside the two most obvious benefits — bigger, stronger muscles — because not everyone will care about those. Here is a short list of the benefits of regular resistance training Increased lean body massFaster metabolismLower body fat levelsInjury-proofs major jointsLower blood pressureImproved memory and cognition, and greater long-term resistance to dementiaImproved bone density and resistance to osteoporosisReduced anxiety and improved mood If it isn’t obvious by now, resistance training has a wide range of benefits that extend far beyond looking better naked. How Can I Start Resistance Training as a Beginner? For some reason, gyms are inherently intimidating to a lot of people. If that’s you, that’s totally okay. You can begin at home, using Internet tutorials to learn a wide range of bodyweight exercises. Or if you prefer a class setting, look up local pilates or Chaturanga yoga classes, as these exercises involve learning how to use your body as a form of resistance. If you’re someone who would benefit from more personalized guidance, there are no shortage of personal trainers, either in-person at gyms or virtually via apps, who would be happy to get you started with a program and some technique advice. Beginning might not seem easy, but the benefits are real, and they compound over time. Trust us when we say that, ten or twenty years down the line, you’ll be glad you made this commitment to your health and wellbeing. You Might Also Dig: 10 Best Exercises for Bigger BicepsHow to Get Lean Instead of BulkyThe Best Shoulder Workouts