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Exercise Advice and Tips

  Resistance training for beginners

Dumbbell Pullover on Swiss Ball
Dumbbell Pullover on Swiss Ball


Barbell Curl
Barbell Curl
 
 
Resistance training increases muscle strength by pitting the muscles against a weight or force.  The muscle cells adapt to the extra workload by getting bigger (hypertrophy) and using more nerve cells to help the muscles contract.  When performing any resistance training exercises it is important to pay attention to safety, good posture and body positioning (form) to reduce the risk of injury.
Remember to consult with your doctor before you start any new exercise programme, particularly if you are overweight, over 40 years, have a pre-existing medical condition or haven’t exercised in a long time.
Different forms of resistance training
Resistance training and strength training are different terms for the same thing – an activity that builds muscle.  There are various ways of performing resistance training and the most common are described below:

Free weights – such as dumbbells or barbells.  

Weight machines – these are devices that have adjustable seats with handles attached to either weights or hydraulics.  

Resistance bands – these are like giant rubber bands.  The bands are portable and can be adapted to most workouts.  

Own body weight – this can be used to do bent-knee sit-ups or abdominal curls, push-ups and chin-ups.  

Benefits of resistance training

The benefits of regular resistance training include:
  • Increased muscle strength, power, endurance and size
  • Increased bone density and strength
  • Reduced body fat
  • Increased muscle-to-fat ratio
  • Increased metabolism (burning more kilojoules when at rest)
  • Lower heart rate and blood pressure after exercise (thought to reduce the risk of heart disease)
  • Improved balance and stability
  • Enhanced performance for everyday tasks
  • Reduced risk of developing some conditions like diabetes.