Resistance Trainers Near Me

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FAQs:

What is Resistance Training?

Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build strength, anaerobic endurance, and size of skeletal muscles. Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger. A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon, and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility, and balance exercises.

How Does Resistance Training Build Muscle?

The act of resistance training, itself, doesn't ensure optimal gains in muscle strength and performance. Thus, resistance-training programs [sic] need to be individualized' says an article published by Science in Sports & Exercise. So your training program must be adjusted to suit your individual needs, capabilities, and goals in order to build muscle. Resistance training builds muscle through the principle of progressive overload. This means that in order to gain muscle, resistance training activities need to be completed to the point of being challenging for your muscles while maintaining good technique. Once your muscles adapt to that challenge, you should be making regular adjustments to your 'training variables'. That could mean adjusting weight, reps, sets, rest time, or range of movement in order to continue challenging the muscles. Resistance training breaks down the muscle, and when muscles break down, they will build back larger, as long as you eat enough protein to help them repair.

How Many Calories Does Resistance Training Burn?

As resistance training is more about strengthening and building your muscles rather than getting your heart rate up (although you will increase your heart rate a little while working out), it's a lower calorie burn activity than cardio such as running, cycling, aerobics, etc. However, don't let this put you off as there are many benefits to resistance training, not least of which is increasing the amount of muscle you have - which helps you to burn more calories overall, even at rest. As a general rule, an average woman* will burn 50-100 calories for 10 minutes of strength training, depending on the level of resistance/effort... Toning exercises such as sit-ups, squats, and leg raises burn 53 cals per 10 minutes, moderate training with weights 66 cals per 10 mins, and suspension training around 99 calories per 10 mins. An average man* will burn between 55-110 calories for 10 minutes of training along a similar scale.

How Does Resistance Training Prevent Osteoporosis?

Research suggests that progressive resistance training, in combination with other types of exercise, can increase bone density. This, in turn, will likely help to prevent osteoporosis. Resistance training works by putting stress on the bones. When a person does this more than usual, the body responds by making the bones stronger. People can start resistance training at any age. The CDC recommends strengthening exercises three times per week for children ages 6–17 years and twice per week for adults.

What is Metabolic Resistance Training?

Metabolic resistance training is a workout method that combines intense and effective cardio and muscle training. It works by maximizing your body’s capacity through a combination of strength training and aerobic cardio exercise. This allows for a longer period of calorie burn. In order to achieve this state, you give your all during a series of compound movements, which use more than one muscle group at a time. The workouts are more quick and intense than standard cardio or strength workouts. This includes heavy weight training, with minimal rest, with an aim of reaching a rate of perceived exertion (RPE) of about nine to 10.

How Much Resistance Training Per Week?

To get optimum benefits from your resistance training workout, you should aim to do two separate 45-minute sessions each week. Less frequent workouts, for example, one session per week, will still bring benefits, but exercise gains start to diminish after a 72-hour period has elapsed – so two sessions, separated by 48-72 hours, will bring the greatest results. If time constraints make it difficult to fit two sessions into your week, try combining resistance with cardiovascular (CV) training in one session and repeat it twice weekly. Circuit training classes achieve just that – and although they are challenging, they will pack more into an hour-long session than a single discipline alone.

Is Resistance Training the Same as Strength Training?

Looking at the range of exercises in resistance training, it’s clear that its main difference from strength ones is that getting stronger is not the only goal. It’s one of them – but others can be building endurance or explosive power. Resistance training exercises involve pushing or pulling against the resistance of an object (including your own body), whereas strength training involves a large amount of muscle tissue by continuously increasing the weight you lift (while lowering the number of reps), which leads to bigger body gains in strength.

What is Variable Resistance Training?

Variable resistance training is when you use equipment like resistance bands or even chains to vary the resistance through the range of motion of an exercise. The aim is to create more resistance through the areas of a lift when the muscles are working in the optimum range — this is where you produce more power. It essentially allows you to lift more where you are strongest, rather than being limited by the maximal strength at the weakest part of the exercise. This type of training adds variability, improves your overall strength, and helps to break through training plateaus.

Is There a Difference in Resistance Training for Men and Women?

The short answer is yes, but here comes the slightly longer answer. Quite simply, men produce 10 times more of the hormone testosterone than women do and so will build muscle mass much more easily than women. But that’s not all, women and men differ in their muscle mass distribution, especially in the upper body. Additionally, women tend to mature earlier than men, allowing them to begin resistance training earlier. However, due to the fact that, on average, women have less muscle mass than men, they are also more likely to suffer from deconditioning. This phenomenon is where the woman loses muscle mass quickly after a short period of non-activity. This is why women should always keep their resistance training going, even at a lower intensity when they’re concentrating on other exercises, to stop the muscles from deconditioning.

What Muscles Should I Exercise for an All-Over Resistance Program?

With resistance training, there is no ‘best’ piece of equipment. The idea of resistance training is to exercise all the muscles that support the body and hold the skeleton together. Therefore it is important to follow an all-over body program of exercises in order to keep your body in complete postural alignment. Look below to see the primary areas to exercise:

- Chest

- Upper back

- Shoulders

- Biceps (front of the upper arm)

- Triceps (back of upper arm)

- Abdominals (stomach area)

- Obliques (sides of the abdomen)

- Lower back

- Legs

- Core (deep postural muscles)

How Effective is Resistance Band Training?

Resistance bands are versatile fitness tools that are highly effective for building strength, mobility, and stability. They are portable, affordable, and come in a wide range of resistances to keep you challenged and progressing toward your fitness goals. Working out with resistance bands can be just as effective as using free weights as long as you intentionally challenge yourself. For those with grip or movement limitations, bands can provide a lightweight alternative for resistance training.  There are several ranges of resistance you can use. It is a good idea to have a collection of bands for different exercises that will require more or less resistance, plus the ability to increase resistance as you get stronger. Bands are unique from dumbbells when it comes to resistance, so keep in mind that you will likely have to test a few resistance levels before you find the best fit. Choose a band that provides tension throughout the entire exercise, especially as you contract your muscles. It should be challenging enough that you have difficulty completing the last two to three repetitions of a given set, but you do not go to the point where your form breaks down.

Basic Principles of Resistance Training

Resistance training consists of various components. Basic principles include:

1. Program – your overall fitness program is composed of various exercise types such as aerobic training, flexibility training, strength training, and balance exercises.

2. Weight – different weights or other types of resistance, for example, a 3 kg hand weight or fixed weight, body weight, or rubber band will be used for different exercises during your strength training session.

3. Exercise – a particular movement, for example, a calf raise, that is designed to strengthen a particular muscle or group of muscles.

4. Repetitions or reps – refers to the number of times you continuously repeat each exercise in a set.

5. Set – is a group of repetitions performed without resting, for example, two sets of squats by 15 reps would mean you do 15 squats and then rest muscles before doing another 15 squats.

6. Rest – you need to rest between sets. Rest periods vary depending on the intensity of exercise being undertaken.

7. Variety – switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt and strengthen.

8. Progressive overload principle – to continue to gain benefits, strength training activities need to be done to the point where it’s hard for you to do another repetition. The aim is to use an appropriate weight or resistant force that will challenge you while maintaining good technique. Also, regular adjustments to the training variables, such as frequency, duration, exercises for each muscle group, number of exercises for each muscle group, sets, and repetitions, help to make sure you progress and improve.

9. Recovery – muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again.

Examples of Resistance Training

There are many ways you can strengthen your muscles, whether at home or the gym.

Different types of resistance training include:

1. Free weights – classic strength training tools such as dumbbells, barbells, and kettlebells.

2. Medicine balls or sandbags – weighted balls or bags.

3. Weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics.

4. Resistance bands – like giant rubber bands – provide resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement.

5. Suspension equipment – a training tool that uses gravity and the user's body weight to complete various exercises.

6. Your own body weight – can be used for squats, push-ups, and chin-ups. Using your own body weight is convenient, especially when traveling or at work.

Types of Resistance Training

Each type of resistance training benefits muscles in a different way. While these types of resistance training are not new, they could be unique sources of resistance that you have not considered in your quest to add muscle to your frame. Using these forms of resistance alone, in combination with one another, or in combination with the more traditional resistance apparatus, can enable you to diversify your efforts to produce valuable and improved results. 

In each type of training, you may use an apparatus to create an environment for resistance. The uniqueness of these sources is found in the way they are implemented. You might use a dumbbell for a particular exercise in some of these alternative resistance methods, but the way you use the resistance through a range of motion may be altogether different.

1. Dynamic Constant Training 

As the name suggests, the most distinctive feature of dynamic constant training (DCT) is that the resistance is constant. A good example of DCT occurs when you use free weights or machines that do not alter resistance but redirect it instead. The emphasis shifts to different planes along the muscle group being worked. When you work on a shoulder-press machine, for example, the resistance remains constant over the entire range of motion. It is identical from the bottom of the movement to the top and back down again. Only the direction of the resistance varies. The resistance redirects itself through the arc and then redirects itself again when the shoulders let the weight come back down to the starting position.

2. Dynamic Progressive Training

In dynamic progressive training (DPT), resistance increases progressively as you continue to exercise. DPT is often used as a rehabilitative measure and offers the sort of resistance that builds gradually while remaining completely within the control of the person using it. Equipment includes rubber bands and tubing, springs, and an apparatus controlled by spring-loaded parts. They are low-cost items that are easily accessible and can be used anywhere. Though commonly employed for the rehabilitation of torn ligaments, joints, muscles, and broken bones, it is also convenient for travelers on either vacation or business trips. When combined with traditional forms of resistance, this training creates a better-balanced program and provides the muscles with a welcome alternative from time to time.

3. Dynamic Variable Training 

This form of resistance exercise takes up where dynamic constant training leaves off. Whereas DCT employs constant resistance, never varying to accommodate the body’s mechanics, DVT can be adapted to the varying degrees of strength of a muscle group throughout a range of motion. Some specialized machines use the DVT principle most effectively by allowing the user to increase resistance at the beginning, middle, or end of the range of motion. If your joints are stronger at the end of a movement (the top) or the beginning (the bottom), you can set the resistance accordingly.

4. Isokinetic Training

In isokinetic training (IKT), the muscle is contracted at a constant tempo. Speed determines the nature of this resistance training, not the resistance itself; however, the training is based on movement carried out during a condition of resistance. IKT can be performed with the body’s own weight. In isokinetic training, resistance is steady while velocity remains constant. For example, isokinetic are at work with any machine that is hydraulically operated. The opposing forces mirror each other throughout the range of motion. A good example would be pressing down for the triceps on a hydraulic machine and having to immediately pull up (the resistance is constant in both directions) into a biceps curl while maintaining the same speed. IKT often involves opposing body parts. Trainers can use a variety of apparatus with their clients to achieve isokinetic stasis between muscle groups.

5. Isometric Training

Familiar to most people, isometric training (IMT) is an excellent way to build strength with a little adverse effect on joints and tendons commonly associated with strength training and lifting heavy weights. Though it appears simple in comparison to traditional resistance training, IMT should not be underrated in its effectiveness. IMT is a method in which the force of contraction is equal to the force of resistance. The muscle neither lengthens nor shortens. You may be wondering how any training occurs without lengthening and shortening the muscles. In IMT, the muscles act against each other or against an immovable object. Isometric training is used when performing planks or wall sits. Another common IMT exercise is pressing the hands together to strengthen the pectorals and biceps. Isometric training has been proven very effective for gaining strength, but this method usually strengthens only the muscles at the point of the isometric contraction. If the greatest resistance and force are acting upon the mid-portion of the biceps, that is where most of the benefit will occur.

6. Isotonic Training

This method demands constant tension, typically with free weights. Though this approach may sound a lot like dynamic constant training, it differs because it does not necessarily redirect the resistance through a range of motion, but rather, keeps tension constant as in the negative portion of an exercise. Complete immobility of the muscle being worked is required. For example, in the preacher curl, the biceps are fixed against the bench. They lift (positive), then release the weight slowly downward (negative), keeping the same tension on the muscles in both directions. This is one reason that free-weight exercise is considered the best form of isotonic training. Merely lifting a dumbbell or barbell, however, is not necessarily enough to qualify as isotonic. The true essence of isotonic training is keeping resistance constant in both the positive and negative portions of each repetition.

Health Benefits of Resistance Training

Physical and mental health benefits that can be achieved through resistance training include:

1. Improved muscle strength and tone – to protect your joints from injury.

2. Maintaining flexibility and balance, which can help you remain independent as you age.

3. Weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest.

4. May help reduce or prevent cognitive decline in older people.

5. Greater stamina – as you grow stronger, you won’t get tired as easily.

6. Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression, and obesity.

7. Pain management.

8. Improved mobility and balance.

9. Improved posture.

10. Decreased risk of injury.

11. Increased bone density and strength and reduced risk of osteoporosis.

12. Improved sense of well-being – resistance training may boost your self-confidence, and improve your body image and your mood.

13. Improved sleep and avoidance of insomnia.

14. Increased self-esteem.

15. Enhanced performance of everyday tasks.

Equipment for Resistance Training

Although the equipment is not required when getting started with resistance training, here are some examples of equipment you can purchase for resistance training:

- Barbells

- Dumbbells

- Kettlebells

- Resistance bands

- Suspension trainers

- Pull-up bars

Who is Resistance Training Good For?

1. Beginner exercisers

Practicing resistance training before a strength workout is a good idea if you’re fresh to fitness. Since all you need for the first is the weight of your own body, you can perfect your form first before adding heavier loads in strength training. This is crucial to avoid injuries – and something a qualified personal trainer can help you get right from the start.

2. Endurance builders

Bodyweight exercises such as planks, push-ups, and squats can also help you build your endurance, helping you work out for longer and putting you in a better position to push harder with weights (if you want to) in the future.

3. Strength trainers

If your ultimate goal is to get stronger, mixing heavy strength workouts with resistance ones can alleviate stress on your body. Alternate strength-focused workouts with general resistance sessions — i.e. lower-intensity exercises such as bodyweight exercises and stretching.

4. Anyone who wants to improve functional fitness

The benefits of this type of workout are plentiful — for your health, fitness, and everyday life. If you want to increase your bone density, strengthen muscles, improve sleep, and feel better mentally (oh hi endorphins), resistance training can help. Official medical guidelines emphasize spending at least two days a week on resistance workouts for optimum health and fitness. While resistance workouts are feasible using just your body weight, there’s a lot to be said for mixing it up with science-backed equipment. Our clubs are like a playground for exercise enthusiasts (and even non-enthusiasts).

Beginners’ Resistance Training

Before you get going, it’s worth chatting to your doctor about what you intend to do – especially if you have any pre-existing medical conditions, to make sure you’re safe to do so.

It might also be worth hiring a personal trainer for at least a couple of sessions to help ensure you’re using the equipment correctly and that your form is correct. This is important because if you do not use the kit properly, then you’re more likely to injure yourself while working out.

A beginner’s resistance training regime should include the following, to begin with:

1. Between eight and ten exercises work for the body’s major muscle groups. These include the core, shoulders, legs, arms, back, and chest. These should be performed at least twice and a maximum of three times a week.

2. You should begin with one set of each exercise, of at least eight repetitions (reps) each. But you shouldn’t do any one exercise more than twice in one week.

3. As you progress, increase it up to two to three sets of eight to 12 reps for each exercise

4. Once you can comfortably complete 12 reps of an exercise, then you should look to progress further by increasing the weight or resistance of the movement you’re doing.

Resistance Training At Home

A beginner should plan to train two to three times per week in order to benefit from resistance workouts. Make sure to rest in between workouts and don’t work the same muscle group two days in a row. It’s important to wait at least 48 hours between working the same muscles to see the best results. You should also try to mix up your workout routine by using the following techniques.

BODY WEIGHT WORKOUTS

If you don’t have any at-home workout equipment, then you can use your own body weight to add some resistance. The best way to implement your body weight into your workout is to try to lift your entire weight off the ground. Here are some of the best bodyweight workouts:

- Planks

- Wall squats

- Lunges

- Push-ups

- Pull-ups

- Chin-ups

- Sit-ups

FREE WEIGHT WORKOUTS

If you’re looking for a classic resistance workout, then you can incorporate dumbbells, kettlebells, or barbells into your routine. Adding some extra weight to your workout will allow your muscles to work harder and offer better results. Free weight workouts can include:

- Dumbbell rows

- Kettlebell swings

- Barbell lifts

- Deadlifts

- Weighted squats

MEDICINE BALL WORKOUTS

You can incorporate a medicine ball into your workout to add a little more resistance. A single medicine ball can work to target all of your major muscle groups. Plus it’s often easier to hold compared to free weights. You can use a medicine ball during some of the following techniques:

- Balancing

- Floor slams

- Lunge and twist

- Squats

- Straight arm extension

- Woodchop

RESISTANCE BAND WORKOUTS

Bands can help provide resistance through movement. When you stretch your body and use a resistance band, they can add more weight and more of a challenge. Not to mention, they’re extremely lightweight and can be added to any of the following workouts (and more):

- Bicep curls

- Bent over row

- Chest press

- Glute kickback

- Lateral lunge

- Lateral leg raise

- Arm extensions

MACHINE WORKOUTS

Last, but not least, are the at-home workout machines. There are plenty of machines out there that can help you add resistance to your workout. You can choose from any of the following machines that offer both speed and resistance options:

- WaterRower

- Treadmill

- Elliptical

- Exercise bike

- Home gym

Safety Tips for Resistance Training

Be guided by your doctor or gym instructor, but general safety suggestions include:

1. Proper technique is essential. If you’re not sure whether you’re doing a particular exercise correctly, ask a registered fitness professional, gym instructor, or exercise physiologist for help.

2. Start slowly. If you’re just starting out, you may find that you’re able to lift only a few kilograms. That’s okay. Once your muscles, tendons, and ligaments get used to weight-training exercises, you may be surprised at how quickly you progress. Once you can easily do 12 repetitions with a particular weight, gradually increase the weight.

3. Only use safe and well-maintained equipment. Faulty equipment will significantly increase your risk of injury.

4. Don’t hold your breath. Breathe normally while lifting by exhaling during the exertion or harder phase and inhaling during the easier or relaxation phase.

5. Control the weights at all times. Don’t throw them up and down or use momentum to ‘swing’ the weights through their range of motion.

6. Maintain a strong form while lifting, as this will prevent injury through incorrect technique. Always lift weights within your own capabilities and slow down or stop if you feel the weight is out of control or too heavy.

7. Use the full range of motion. It is important when lifting a weight that it travels through the full range of motion of the joint. This develops the strength of the muscle at all points of the motion of the joint and decreases the chance of injury through over-stretching.

8. Wear appropriate clothing and safety equipment such as gloves. Dress comfortably and practically (for example, wear clothes that do not restrict movement and allow you to sweat easily).

9. Maintain correct posture and body positioning (form) to reduce the risk of injury at all times.

10. Once you have finished a set, gently place the weights on the floor – don’t drop them. Otherwise, you could injure yourself or people nearby.

11. Don’t train if you are over-tired or feeling ill.

12. Don’t try to train through an injury. Stop your workout immediately and seek medical advice.

13. Muscle needs time to repair and grow after a workout. A good rule of thumb is to rest the muscle group for at least 24 hours before working the same muscle group again.

How to Find a Personal Trainer

To start, look at local gyms and fitness centers. They usually have their own trainers who work there. Trainers at gyms are often more affordable than trainers who work independently. 

You can search online. Use local business review sites to find highly rated trainers in your area.

Asking friends or family members is a great way to find a personal trainer you're likely to get along with. Find out if anyone you know has had a great experience with a coach in your area. You can also ask people who belong to your gym for recommendations or references for the personal trainers there.

Sources:

Better Health

Very Well Fit

Weight Loss Resources

Medical News Today

FITBOD

MHCC

Realbuzz

SWEAT

EVO Fitness

Everyone Active

WebMD

Men’s Health

Fitness Gallery

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.