Why is Resistance Training important?
Do you Resistance Train regularly? Here are a few reasons why you should and how to get started.
What is Resistance Training?
Resistance Training is a popular form of exercise where you overcome resistance to build muscular strength and endurance. This resistance can be provided by weights, bands, cables, machines or your body weight. Whether you are a seasoned athlete or a beginner, incorporating resistance training into your workout routine can offer numerous benefits for your physical and mental health.
Resistance Training Benefits
Increased Muscle Mass: Strength training can help increase muscle mass, which in turn increases your metabolism, helping you burn more calories throughout the day.
Improved Bone Health: Resistance training can help increase bone density, reducing the risk of osteoporosis and fractures.
Better Joint Health: Strength training can help improve joint health and flexibility, reducing the risk of injury and improving mobility.
Reduced Risk of Chronic Disease: Regular strength training has been shown to reduce the risk of chronic diseases, such as type 2 diabetes and heart disease.
Improved Mental Health: Strength training can also improve your mental health, reducing symptoms of depression and anxiety, and boosting self-confidence.
Types of Resistance Training Exercises
Free Weights: Free weights, such as dumbbells, barbells, and kettlebells, are an effective way to build strength and increase muscle mass. I found this to be the most effective method of resistance training. You get the full benefit of the concentric and eccentric contraction.
Resistance Bands: Resistance bands are a versatile and portable form of resistance training that can be used to target a range of muscle groups. They are very useful as we age.
Bodyweight Exercises: Bodyweight exercises, such as push-ups, squats, and lunges, are an effective way to build strength and improve overall fitness. These are great exercises because you can do them anywhere without any equipment.
Weight Machines: Weight machines, found in most gyms, can help isolate specific muscle groups and provide a controlled range of motion. I have found these to be the least effective method of resistance training. They usually have no eccentric contraction benefit. They also don’t require you to control the weights being that they are on a fixed track.
Getting Started with Resistance Training
If you are new to strength training, it is important to start slowly and gradually increase the intensity and frequency of your workouts.
Set Realistic Goals: Set achievable goals that are specific, measurable, and time bound. This will help you stay motivated and track your progress.
Seek Professional Guidance: Consider working with a certified personal trainer who can help you create a personalized workout plan and ensure proper form and technique. It helps if they have a degree in the field, a few certifications and experience.
Warm-Up and Cool-Down: Always warm up before starting your workout and cool down after to reduce the risk of injury and improve recovery.
Start Small: Start with lighter weights and focus on technique in the beginning. The strength will come be patient.
Rest and Recovery: Allow your muscles time to rest and recover between workouts, and make sure to get adequate sleep and proper nutrition to support your training. Your muscle need protein to recover and build strength. After resistance training is a great time for protein.
In conclusion, incorporating strength training into your workout routine can offer numerous benefits for your physical and mental health. With a little patience and dedication, you can build strength, improve your overall fitness, and achieve your fitness goals.
You can do this! Yes, it’s going to take some work. But everything in life takes work. Landing a successful job, being healthy, having a happy marriage, raising children, all take work. Just apply that same mindset to taking care of yourself. You are worth it! Everyone deserves to be comfortable in their own skin and to be proud of themselves on the inside and the outside.
If you need help setting up a program to become healthier, please contact me. I would love to help guide you on this journey. I really enjoy helping people feel better and become healthy. It makes a huge difference in your life if you have energy and feel good. I offer a variety of services that will help you achieve your goals.
In Good Health,
James
You can do this! We’re stronger together!