A beginner’s guide to resistance training

Resistance training (also known as strength training, weight training or weight lifting) is a popular and effective form of exercise. It involves working against a force to promote increased muscle strength, growth and endurance. Whether you’re new to working out or you’ve been participating in a different form of exercise but want to switch to resistance training, here is a simple guide to make you feel more comfortable getting started with weight training.

Equipment

Resistance training requires you to work against a force, so you will need some equipment to work out effectively. Resistance training often involves using dumbbells, barbells, resistance bands and resistance machines to challenge the muscles. However, some bodyweight exercises are also classed as strength training movements as they can promote some muscle growth and strength gains. Examples of these include push-ups, squats, planks, etc.

Compound and isolation exercises

Compound exercises are those that work multiple muscle groups at the same time, making them efficient and effective for full-body workouts. Examples of compound exercises include squats, deadlifts, glute bridges, hip thrusts, rows, lunges, the overhead press and the bench press.

Isolation exercises work one muscle at a time, including bicep curls, tricep push-downs and calf raises. These exercises help target a specific area of the body, making them perfect for weaker muscles that you feel are lagging and need working on in your fitness routine.

Combining cardio and resistance training

Some people focus strictly on resistance training as their exercise routine as they are worried about it affecting their muscle gains. However, incorporating some form of cardio into your training regime can be helpful to support your muscle-building goals.

Cardio helps to improve your cardiovascular and respiratory fitness and endurance. It can also promote some muscle growth, although much less than resistance training. Consider incorporating a quick 10-minute run at the start of your weightlifting session or some sprints at the end of it. Try adding long walks or hikes, going to the pool, or practice dancing or sports in addition to your resistance training.