Resistance training can consist of lifting free weights, like dumbbells and barbells; weight training machines; resistance bands; or body weight exercises, like push-ups and sit-ups Each of these forms of training all overload the muscle, forcing it to grow bigger and stronger, which also results in increased definition as well as muscle stamina.
There are many different approaches to training, and while some definitely work better than others, ultimately it depends on the individual and what he/ she hopes to achieve that dictates the approach to training. However, let me just say that in order to benefit the most from resistance training, that whichever method you choose, you should be pushing yourself rather than cruising along at a leisurely pace.
A lot can be said for weight training machines because they are safer than free weights for the beginner. They not only prevent a lot of injuries that are possible without the presence of a spotter, but they force the beginner to perform the exercises with good form. I should say better form than if they were doing free weights without much knowledge or experience in the gym.
Form is everything because if you are doing an exercise incorrectly you are essentially cheating yourself out of the maximum benefit that you could be achieving. Often times people get hung up on the amount of weight that he/ she can lift, and while this is important in gauging your progress, the real importance lies in fatiguing the muscle. In other words if you are doing 5 pound dumbbell shoulder presses and it feels as if you can do another 50 reps after you have reached your goal of 12, then you need to increase the weight. The same can be said if you do 10 reps with horrible form but you can only do 5 with good form—then you should be doing five with good form!
Free weights are great because they usually force the stabilizer muscles to engage, depending on the exercise. Take for example the dumbbell chest press. They force the anterior deltoid (shoulder) muscles to engage as well as the triceps, and at the same time the lifter must keep the movement in one plane of motion rather than allowing the arms to swing loosely all over the place. This proves a little more challenging most of the time than using a chest press machine.
Resistance bands are great for people undergoing rehabilitative types of exercise due to an injury. The resistance on the muscle increases as the band stretches, allowing the muscle to rebuild and grow stronger, while lessening the likelihood of prolonging in injury due because of too great of a weight load at the beginning of the repetition. While bands don’t provide nearly as much resistance as traditional weight training, they are often the perfect way for an elderly person to begin a resistance program, as well as great to travel with since you can easily throw them into a suitcase or luggage bag.
Body weight training can be very challenging as well as convenient since no equipment at all is needed. If you have never tried lunges, you will be surprised at how difficult and fatiguing they can be to your leg muscles. You are probably already aware of the challenge that push-ups can present. And don’t forget about dips and all kinds of abdominal exercises, just to name a few types of body weight maneuvers.
Having given you a brief synopsis of the various types of resistance training, let me say that I believe the best training programs incorporate several if not all of these modes of training at one time or another. While people who do only cardiovascular exercise are doing themselves a lot of good, they will have difficulty achieving a toned muscular look without resistance exercise of some sort. There is just no way around it for those of you wanting to achieve the most from your body that you can.
