Resistance, weight, or strength training involves the use of external force to increase the body's ability to exert muscular force. A resistance training program is a systematic series of exercises that cause muscles to contract against an external resistance like free weights, weight machines, body weight, bricks, or rubber resistance bands or tubing. The goals of a resistance training program include weight loss; increased muscle strength, endurance, or bone mass; and muscle toning.
Resistance training programs should be progressive, individualized, and stimulate all the major muscle groups including the back, shoulders, arms, legs, chest, and abdominals. Beginners typically start with one set of eight to ten repetitions of a given exercise, pause for approximately 30 to 60 seconds, and repeat the set two to three more times or until fatigued. More weight is added if the sets become too easy or the repetitions are increased to 15 to 20 at a lower resistance. Workout regimens are usually completed between three to five times per week for increased benefit and include a short pre- and post-workout stretching routine.
Split routines are also common components of a resistance training program. A training regimen is split into different routines that each target specific muscle groups. For example, one routine could consist of exercises that target the chest, back, and shoulders, while a second routine focuses on the arms, legs, and abdominals. The routines are alternated with a day or two of recovery in between.
Resistance training program exercises that are properly executed cause microscopic tears to the muscle cells that are subsequently repaired by the body, encouraging the targeted muscles to become stronger. The breakdown of muscle fiber is called catabolism, and anabolism denotes the process of muscle repair and strengthening. Since muscles will heal after a workout, it is important to allow a day or two between gym visits for the body to make a full recovery.
There are many documented benefits associated with resistance training programs. The aging process is slowed by building muscle and strength. Resistance training can also increase bone mass, lower blood pressure, and aid in maintaining a healthy body weight by raising an individual's metabolic rate. Such programs can also improve balance and help prevent injuries caused by falling down.
It is important to execute all program exercises properly and at an appropriate resistance level to avoid injury. It is advisable to consult with a personal trainer for advice and suggestions when designing a resistance training program. A personal trainer can also monitor his or her clients while they are training and make immediate corrections and adjustments to the client's technique. Individuals should consult a physician prior to starting any kind of exercise program.
