Resistance training - also known as strength training - not only is a great way to build muscle, burn fat, and improve muscular endurance, it’s also easy to do at home with next to no equipment.
The resistance can come from weights, a machine, exercise bands, or your own body weight.
A pushup is a classic example of a resistance exercise. As you push your body up, your chest, shoulder, and triceps must overcome the force of gravity that's pushing you down towards the ground.
In a weighted curl, your biceps contract to draw your forearm towards your upper arm, overcoming the gravity that pulls the weight down.
Over time, these muscles become immensely stronger as they adapt to the stress of pushing and pulling against more and more resistance/weight.
The best part is: resistance training is a good workout for everyone, regardless of age, gender, or fitness level.
There are many different types of resistance training, depending on your goals:
In sports like powerlifting and Olympic weightlifting, the goal is to lift a barbell with as much weight as you can in various prescribed movements.
In bodybuilding, you lift weights to achieve a dramatically muscular and lean appearance.
In sports-specific training, the goal is to prepare the body to execute the movements specific to a particular sport.
In recreational lifting, the goal is to feel healthy and look your best.
All of these approaches involve resistance training.
Does resistance training help with weight loss?
Not only can you lose weight with resistance training, it’s an indispensable tool in your weight loss journey.
For long-term, effective, healthy weight control, you want to maintain and build muscle mass while losing fat.
Muscle tissue burns calories even at rest. The more muscle tissue you have, the easier it is to burn body fat and stay lean in the long term.
If you’re trying to lose weight, it makes sense to hold onto as much muscle mass as possible while simultaneously burning as much fat as you can.
A meal plan in which you consume fewer calories than you burn, ensures that your weight will go down as your body has to use its own tissues for fuel. But only about half of that fuel will come from fat store. The other half comes from your muscle tissue. Your tool: resistance training.
By challenging your muscles to move increasingly heavy weights, your body holds onto its muscle mass and burn fat, resulting in a more muscular physique.
Benefits of Resistance Training
- Prevents muscle loss: Resistance training is the most effective way to halt muscle loss — and even reverse it — helping you remain vigorous into your older age.
- Burns fat: When you focus on building muscle, you will also raise your metabolism.
- Adds years to your life: In our older age, loss of function often leads to a steep decline in independence, health, and wellness. Resistance training is shoring up muscular strength, which keeps you stronger, and more functional, for life.
- Helps to keep your bones strong: Resistance exercise builds more than muscle: your bones, too, grow and shrink in response to movement and inactivity.
- Puts you in a better mood: Sometimes called “the most underutilized antidepressant,” exercise has long been known to help chase off mental demons.
- It can make you look better: resistance training will make you look leaner and more toned. Your arms and legs will have more shape and contour. Your belly will be flatter, and if you make some changes in your nutrition as well, you may even see an ab or two peeking out before too long. Your posture will improve, and you’ll move with confidence.
3 Tips for Resistance Training Beginners
Focus on form. If your form starts to break down, you won't be getting the full benefit of the exercise, and you increase your risk of injury. Watch videos with trainers showing you correct form, record yourself, use a mirror, and use lighter weights to start.
Adjust your expectations. People always go into their fitness journey expecting immediate results. Building muscle takes time. Losing weight takes time. Be patient and you will reap the benefits later.
Prioritize recovery. Muscle recovery is just as important as resistance training itself. This means taking appropriate rest days, doing your recovery workouts, stretching, cooling down post-workout, yoga, meditation, and foam rolling.
After a tough workout, I always mix up one of my chocolate muscle recovery drinks that is completely plant based and delicious. CLICK HERE to grab some for yourself and reap the benefits!
How do I get MY resistance training in?
I workout from home for 25-40 minutes a day, 5-6 days a week.
For over 3 years now, I've been using a specific on-demand health and fitness app and community that has helped me lost 20 lbs, give me strength I never knew I had, increase my endurance, kept me accountable, taught me how to eat properly, and gave me the best community of like-minded people to share my health and fitness journey with.
Working out at home can go a long way with just a mat and a little space to move around!
Interested in joining my on-demand health and fitness community to become the best and healthiest version of yourself? Fill out THIS FORM and get a free 14 day sneak peek into the community.
You'll also get free samples of my nutritional superfood shakes and energy boost drink until supplies last!!
Resistance Training Moves for Beginners
- Squats
- Lunges
- Hinged Deadlifts (one of my favorites)
- Overhead Press
- Single Arm Row
- Farmer's Carry
Resistance training is a great way to build muscle, burn calories, and improve athletic ability.
If you’re a beginner: focus on starting small, perfecting your form, and gradually building your weight and frequency.
CLICK HERE for 6 Resistance Training exercises you can do at home right now.
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