What is Resistance Training?
Research shows that in your 30’s, you can start to lose an average of 3% to 5% of your muscle mass every decade. With that in mind, resistance training is incredibly important. Not to mention resistance training will help you to look and feel better as you gain more muscle. So, let’s take a look into what is resistance training and give you some tips on how to start doing it regularly.
What is Resistance Training
According to E Medicine Health, “Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and endurance.” Resistance training exercises could include using medicine balls, your bodyweight, free weights, workout bands, milk jugs, or any other apparatus that ‘resists’ your physical activity or action.
How Should I Start Resistance Training
If you are new to strength or resistance training exercises in general, you should start small. Bodyweight resistance training is a great way to build up muscle, and learn how your posture and alignment should look and feel. Try to complete two days a week for 30-minutes, and then work up from there. When working out in any way, form is the key to your success. With bodyweight movements, you have the tools on hand (literally) to have a successful resistance training regime. All you need is to learn the moves. You can try out this bodyweight arm workout we uploaded to YouTube to get started. It is nice to be able to get an incredible workout wherever you go. With these exercises added to your memory bank, you will be able to do just that.
Another great way to start resistance training is to join in on one of our Group Exercise classes. These classes provide a ton of benefit with a certified instructor there to guide you through a sweat-inducing workout, and to correct you when your form is off. It happens to all of us, and having someone there to make adjustments is a great way to learn the foundations of any exercise. Sometimes the smallest adjustment makes all of the difference to target the correct major muscle groups. Plus, there will be a room full of people there for the same reason as you—to build up their muscular strength. Often, group exercise classes are a great place to make friends and build a community of accountability partners. Making friends and getting stronger? Win/win!
You can also learn resistance training by trying out one of our Team Training sessions. These sessions are split between cardio and strength, allowing you to resistance train in a small group setting with a coach right by your side, leading you the entire time. It is similar to group exercise training in that you will have someone right there to answer questions and help make adjustments when they see something a little—well—off. You will also learn how to use free weights, TRX ropes, and your body weight to finish an incredible resistance training routine. You can use the knowledge you gain in Team Training to build the perfect resistance training workout outside of the studio.
Our circuit area has a great mix of resistance/strength training with machines and cardio. Follow the rules in the circuit area, and use the machines to help guide you through your workout with perfect form. The express circuit will guide you through the routine by the use of a light to signify when it is time to move on to the next exercise. Just be sure to go in order so that other people can join in and enjoy their 30-minute session as well. We love learning on machines because they assist you in keeping good form, and, if you are a beginner, you can take a look at the illustration on the machine and learn how to finish the exercise on your own.
Ask for Help
If you are the type of person who wants to go it alone on your resistance training journey, be sure to ask for help when you need it. We sincerely want you to avoid injury and build up your muscles so that you are flexing well into your golden years. Don’t be shy, grab someone on our team, and we can help you figure out how to do a movement, or find someone who can!