Resistance and Weight Training

06/28/2016

Resistance training, also known as weight training, is exercise that uses weights, exercise machines, and even your own body weight to strengthen your muscles.

Steps for Weight/Resistance Training

Step 1: Discover Exercise Tools
Your body, free weights, machines, resistance bands, medicine balls, or calisthenics
Step 2: Choose 2 to 4 exercise tools and target a muscle group for the workout.
Back, chest, abdomen, arms and shoulders, upper/lower legs
Step 3: What to Do
Before training, educate yourself on how to properly position your body and use your exercise tool when performing any movement.

For Beginners/Light Weights/Endurance:

  • Using the exercise tool, count to 10 (up to 15)
  • Rest 2 to 5 minutes
  • Repeat

For Advanced/Heavy Weights/Power:

  • Using the exercise tool count to 4 (up to 8)
  • Rest 2 to 5 minutes
  • Repeat (up to 4 times)

Step 4: Frequency (times per week for all muscle groups)
Beginners: 2 to 3 times
Intermediates: 3 to 4 times
Advanced: 4 to 7 times
Remember: Add variation to your training using different exercise tools, weight loads, repetitions, or rest periods.

Intensity

  • Measure training intensity by checking your heart rate and how you feel.
  • Breathing regularly and carrying full conversation = light intensity
  • Difficulty breathing or speaking = heavy intensity

To begin resistance or weight training, work with a certified personal trainer to help you develop a plan. Or check out the American College of Sports Medicine website.