The Ultimate Guide to Resistance Training Exercises: Build Strength

If you’re looking to build strength and tone your muscles, resistance training exercises are a great way to achieve your goals.

In fact, many studies have shown that when resistance training is repeated and performed consistently, it is extremely effective at building muscle and reducing body fat percentage.

So how does this happen? And what does this mean? Let’s find out!

Whether you’re a beginner or more experienced, this comprehensive guide will provide you with all the information you need to get started on your resistance training journey.

From explaining the benefits of resistance training to providing a variety of exercises for different muscle groups and machines, this guide has you covered.

Get ready to take your fitness to the next level!

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What is Resistance Training?

Resistance training, also known as strength training or weightlifting, is a form of exercise that involves using resistance to build and strengthen muscles.

It typically involves using weights, resistance bands, or your own body weight to create resistance against the muscles, forcing them to work harder and become stronger.

Whether you’re looking to build muscle, tone your body, or improve your athletic performance, resistance training is a key component of any well-rounded fitness routine.

Some Key Concepts:

• Resistance training results in a stress response. This stress comes from the intensity, volume and weight you lift during the workout.
• It is important to know that each individual responds differently to training. Factors such as gender, age, genetics, environment and more can all affect the outcome of training.
• With consistency in training, your body will build strength first, then muscle mass and finally increase bone density.

Benefits of Resistance Training

Resistance training has a substantial affect on the body because all of the main systems within the body are affected. This includes the neurological, muscular and connective tissue skeletal, metabolic, hormonal, body composition, and cardiorespiratory system.

This type of training is beneficial for:

• Increasing muscle mass
• Improving bone density
• Boosting metabolism
• Enhancing overall strength and fitness

How Long Does it Take to See Progress?

Now-a-days it seems like everyone is looking for a “get-fit-quick” solution to their health and fitness.

If that it you, I have some bad news.

It doesn’t work like that. There is no quick fix. Changing your body and increasing muscle takes time and consistency. 

However, it may not be as long as you are thinking. Your long-term adaptations of resistance training falls into five different categories and steps:

1. Gain Strength. You start to increase strength almost immediately. After 2 weeks of resistance training your strength will increase.
2. Gain Muscle Mass. You start to build muscle mass after 4-8 weeks of consistent resistance training.
3. Increase Metabolism. Once you start building muscle, your resting metabolic rate will start to increase. This can occur 6-8 weeks after consistent resistance training.
4. Decrease Body Fat. With more muscle mass and a faster metabolism, you can start losing body fat. This can happen anywhere from 4-8 weeks of consistent resistance training AND proper nutrition.
5. Increasing Bone Density. You will start to increase bone density after 1-2 years.

**Keep in mind that these are general guidelines. It may take longer or shorter depending on several other factors.

Types of Resistance Training Exercises & Equipment

There are various types of resistance training equipment that you can use to perform exercises and challenge your muscles.

Some common types include:

1. Free weights

These include dumbbells, barbells, and kettlebells. A wide range of exercise can be performed with free weights and the weight can easily be adjusted to increase or decrease resistance.

2. Resistance bands

These elastic bands provide resistance when stretched, making them a versatile. They are also a very portable option for travel or limited space. They come in different levels of resistance, allowing you to gradually increase the challenge.

3. Machines

Gym machines, such as the leg press, chest press, and lat pulldown, provide a guided range of motion and adjustable resistance. They are great for beginners or those who prefer a more controlled workout.

4. Suspension trainers

These systems, such as TRX, use your body weight and gravity to create resistance. They are highly versatile and can be used for a wide range of exercises targeting different muscle groups. They also great if you are looking for abdominal and core work.

5. Medicine balls

These weighted balls can be used for various exercises, including throws, slams, and twists. They help improve power, coordination, and core strength.

6. Cable machines

These machines use a system of pulleys and cables to provide resistance. They offer a wide range of exercises and allow for adjustable resistance levels.

7. Bodyweight exercises

These exercises use your own body weight as resistance, such as push-ups, squats, and lunges. They can be done anywhere and are great for beginners or those without access to equipment.

8. Resistance tubes

Similar to resistance bands, these tubes provide resistance when stretched. They come with handles or can be attached to a door or anchor point for a variety of exercises.

9. Weighted vests

These vests have pockets to hold weights, allowing you to add resistance to bodyweight exercises or cardio activities like walking or running.

10. Barbells and weight plates

These are commonly used for exercises like deadlifts, squats, and bench presses. They provide a high level of resistance and are often used by advanced lifters.

**Remember to choose equipment that suits your fitness level and goals accordingly. It’s also important to use proper form and technique to prevent injuries and maximize the effectiveness of your resistance training workouts.

Progressive Overload: The Key to Success

Progressive overload is the principle of progression.

As you move through your resistance training plan and workouts, in order to keep progressing, more stress (in the form of volume, weight, or intensity) needs to be added.

Progressive overload can be achieve in a few different ways:

• Increasing weight
• Increasing the number of reps or sets you complete
• Adding more weight
• Increasing the frequency (amount of workouts per day or within the week)

In order to minimize risk of injury, progressive overload should be kept within 10% or less each week to allow for gradual adaptation. You want enough stress on your body to promote growth but not too much that you can’t recover in 24-48 hours. 

Note: A general rule is that if you are increasing weight, decrease the amount of reps. If you are increasing the reps, decrease weight as needed. 

**If you DO NOT incorporate progressive overload, muscle growth WILL PLATEAU and you will stop seeing results. As you get stronger, you need more stress to to keep improving.**

Nutrition and Resistance Training

Ever heard the phrase, “you can’t out-train a bad diet”? Well, it’s true!

Your progress and success with resistance training will DIRECTLY correlate to your nutrition and how you are fueling your body.

Nutrition tips for Resistance Training:

• Protein is ESSENTIAL! Protein is used to rebuild and repair muscles and tissue (which gets broken down during exercise). Additionally, it also has a higher thermic effect of food (TEF), meaning, you burns more calories digesting protein than carbohydrates or fats.

Therefore, whether you are trying to lose or gain weight, you NEED protein. Ideally aim for 0.8-1.2g of protein per day per pound of body weight.  

• If you are trying to lose weight, you need be in a caloric deficit. You need to burn more calories than you eat.
• If you are trying to gain weight, you need to be in a caloric surplus. You need to eat more calories than you burn.

Related Read: 7 Effective Tips to Add More Protein to Your Diet

Other Pro-Tips

• Performing a proper warm-up before your workout and proper cool-down after it is completed is important.
• Hydrate. Hydrate. Hydrate. Water is your best friend! If you struggle to drink enough water through the day, try these 12 Best Ways to Drink More Water + Signs Your Dehydrated
• Stretch. Stretching will help decrease soreness and fatigue and allow your muscles to stay long.

Get Started…

Now that you know all about resistance training, how to build strength and what that looks like. You are ready to jump into starting your own training plan and creating workouts that you love!

Finally, learn how to structure your own weekly workouts and what the 8 most effective compound exercises are.

If you have any question or comments, you can message me here or comment down below! I’d love to hear from you.