October 2nd, 2019
Want to tone up? Get going on resistance training! It’s a fast and efficient way to build muscle tone and get that amazing body you want. Let’s get after it:
What is Resistance Training?
Resistance training is any exercise that causes the muscles to contract against an external resistance. Think dumbbells, rubber exercise tubing, your body weight, ropes, etc. Resistance training focuses on increasing strength, muscle tone, mass and endurance.
How Much Resistance Exercise Should I Do?
Progressive resistance training (more on that later) should start for beginners at one set of eight to 10 exercises, eight to 12 repetitions (reps) to fatigue, two to three days per week for the major muscle groups:
Your personal trainer can help you find the right combination of exercises and watch your form since as we’re working toward fatigue your form may get sloppy and you could risk injury.
Should I Use Machines or Free Weights?
Both since you have access to both at the gym. Though for some exercises you can use your own bodyweight or exercise tubing/bands for the extra resistance.
Here are some of the exercises you can do with machines or free weights at our South Tampa studio:
- rows (bent-over or upright with cables –want to use your own weight? Try TRX)
- cable upright rows/free weight upright rows
- seated chest press with dumbbells or bar press
- cable flyes
- triceps press-downs AKA kickbacks
- leg press or squat
To really feel the full impact of these, you’ll want to work your way up and increase reps to fatigue using the principle below.
What Is the Progressive Overload Principle?
Progressive Overload is effective because strength training exercises must be performed up to a point where it becomes difficult to do another rep. The goal is to use an appropriate weight or resistance force that is challenging while still maintaining proper technique. Regular adjustments to training such as frequency, duration, exercise type, number of exercises, and the number of sets and reps will allow for progression and improvement.
When you want to sound like a resistance training pro, you got to know the terms! Other important ones to know…
Program: This is the overall fitness program comprised of different types of resistance exercise including aerobic training, flexibility training, strength training and balance exercises.
Weight: This refers to the different weights or other types of external resistance that will be used during a strength training session.
Repetitions: Also known as “reps”, this is the number of times an exercise is continuously repeated in a set.
Set: This is the number of reps performed without rest.
Rest: This is the break taken in between sets. The amount of rest depends on the intensity of the exercise and number of sets.
Variety: This is when an exercise routine is switched up to challenge muscles and force them to adapt and strengthen.
Recovery: This is the time that the muscles need to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again.
Benefits of Resistance Training
Resistance training is one of the most requested and widely used exercise programs because of the number of benefits it provides, some of which include:
- Weight management
- Improved muscle tone and strength
- Improved flexibility and balance
- Improved mobility and posture
- Increase in bone density and strength
- Lower risk of conditions such as diabetes, heart disease, arthritis, back pain, depression, osteoporosis and obesity
- Reduced insomnia and better sleep habits
Train at DrivenFit + SWS
Are you interested in learning more about resistance training programs? The highly trained experts at Driven Fit can help! For more information about our private and semi-private training programs or exercise classes, please call or text our South Tampa wellness studio at (813) 440-3016.
Categories: Lifestyle • Transformation