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Resistance training - the basics

Mention resistance training and images of muscle bound hulks lifting massive weights spring to mind. If you’re not intimidated by the ‘muscle men’ you might at a loss to understand the jargon-rich lingo of the gym with its talk of ‘Reps’ and ‘Sets’. But don’t let that put you off – as Nick Grantham explains – the benefits it brings has increased its popularity so that over the past decade a wide variety of people from all walks of life now do some type of resistance training.

In essence, when you’re resistance training you’re working your muscles against some form of resistance, whether it be lifting weights, moving with a medicine ball, working against resistance provided by rubber tubing or even working against your own body. Proper resistance training has the potential to increase a person’s athletic potential, but even if you’re not taking part in a particular sport, resistance training can provide several health benefits. It not only improves strength, power and co-ordination, but it can also protect against diseases like osteoporosis.

During the past 50 years, advances in technology have spawned numerous devices and pieces of equipment that are used to produce resistance. But it’s important to realise that gains in strength and power can also be achieved using more than one method.

  • Simple methods like body weight exercises, working with elastic tubing and medicine balls can all be used as cost-effective and convenient methods of resistance training. These methods are ideal for absolute beginners.

  • Fixed weight machines are commonplace in fitness clubs and gyms. This type of equipment promotes safety and is a favourite of beginners although they are generally more expensive than free weights.

  • Free weights are another simple, cost-effective method of resistance training – but their use requires greater balance and co-ordination than other types of equipment and are best used by experienced people. They also have the advantage of allowing multiple joint movements – more closely reflecting real-life situations than fixed weights in the gym. 

The benefits of resistance training

Longevity and quality of life
Due to their health benefits, resistance training programmes are being implemented alongside aerobic exercise programmes throughout the world. The combination of both forms of exercise improves the longevity and quality of life.

Rehabilitation of injuries and body sculpting
Resistance programmes also play an important role in the rehabilitation of many injuries and if you want to look good on the beach, nothing short of cosmetic surgery can help build, shape and sculpt the human body like resistance training.

Resistance training is suitable for:

Absolute beginners
Beginners can start by using their body weight, medicine balls or rubber tubing as resistance. It’s best to get advice from a qualified instructor before you start.

Older people
Researchers report that elderly men and women can improve strength, flexibility and cardiovascular measures through resistance training. The bottom line is – you’re never to old to start a resistance training programme, provided your doctor has agreed that this type of activity is suitable.

But, if you’re concerned about your current state of health, then seek medical advice before embarking on a resistance training programme – see Top tips for getting started. If you intend to join a fitness club or gym you’ll find that most reputable clubs will include a health questionnaire and basic medical screening as part of their induction process.

The language of resistance training 

Repetitions (Reps)
A Rep is simply the number of times an exercise is performed without rest. For example, if you perform a bench press 10 times in a row without stopping you have completed 10 Reps. The number of repetitions depends upon your training goals.

Sets
A Set is a group of consecutive repetitions performed with rests between Sets. For example, if you complete 10 Reps on bench press – this is your first Set. If you then completed another 10 repetitions on bench press you have completed your second Set and so on.

Rest Periods
The rest period is the amount of recovery between each set. Depending on your training goals the rest period can range from 30 seconds to more than three minutes. An appropriate rest period can have a massive impact on how well you progress.

Strength
Muscular strength is the greatest force a muscle or muscle group can exert at a particular speed of movement. If you want to improve muscle strength, aim for fewer reps at higher weights.

Hypertrophy
Hypertrophy is the scientific term given to the enlargement of muscle resulting from resistance training. This is due to an increase in muscle fibre size. For maximum gains in muscle mass between nine and 12 Reps at a moderate weight are best.

Muscular endurance
Muscular endurance is the ability of the muscle to perform repeated muscular contractions and the highest gains in endurance will be achieved if you do 13–20 reps at lower weights.

Repetition maximum or 1RM
How do you work out what a moderate or high weight is – especially when it’s different for each person? The best way to work it out is to use a percentage of your repetition maximum (1RM) – the greatest amount of weight you can lift in one lift only. Beginners may not have the training experience to lift the heavy weight needed to determine 1RM but fortunately several tables exist that allow you to calculate your 1RM based on a lower weight you can lift a number of times. Click here for an example of how to estimate 1RM. The 1RM can be used to ‘scientifically’ plan resistance training targets and aims. Check your local gym for tables.