Call Us Today! 800-223-5526

The Benefits of Resistance Training

Table of Contents

What are the Benefits of Resistance Training?

Resistance exercises are a great way to build and strengthen muscles. It became quite conventional in the 1990s. The American College of Sports Medicine even included resistance training as an official recommendation for all Americans starting in 1998. Moreover, resistance training has a lot to offer that is hard to overlook.

Photo Credit by Anna Shvets

What Is Resistance Training?

Exercise that influences the muscles to contract against an external resistance to increase strength is resistance training. The objective of resistance training is to increase endurance, tone, mass and strength.

Resistance applied from an external source can be rubber tube exercise, dumbbells, bricks or one’s body weight. Any object that would cause the muscles to contract is useful for effective resistance training. There are three most common styles of resistance exercises. These are:

  1. Powerlifting – a combination of squats, deadlift and bench press.
  2. Olympic lifting – lifting weight over the head like the athletes in the Olympics.
  3. Weight lifting – lifting of heavyweights that are commonly fewer than six reps. 

Lifting weights in the gym to get bigger and toned muscles is resistance training. People often associate the term ‘strength training’ with resistance training but this has a technical flaw. In truth, strength training is simply resistance exercises to build strength in the muscles.

How does Resistance Training Help in Losing Weight?

Effective resistance training exercises combine intensity, volume and progression. Every new session will make the individual feel challenged and every set and weight is gradually increased. Typically, for fat loss, each resistance exercise should have a maximum repetition method. Nevertheless, trainers recommend three to four sets thrice a week for every muscle group.

As a result, regular and effective resistance training, excess fats are lost because of after-burn after exercises. Additionally, the muscle size increases, which utilizes calories. Moreover, if an individual incorporates a healthy diet, the body fat loss will speed up. There are other health benefits involved with resistance training.

Photo Credit by Ketut Subiyanto

What should be Avoided when Resistance Training?

All types of training needs the supervision of a professional trainer. Do not start any resistance training exercise before a warm-up session. Additionally, avoid using equipment that may be faulty as it can cause injury instead of giving benefits. Picking up the heaviest weight or going the distance with exercises can backfire, therefore, always start slow.

Which Equipment is Ideal for Resistance Training?

As a beginner, an individual can use some basic equipment. Consider BodyCraft HFT Functional Trainer that comes with a multi-grip chin-up bar. Additionally, this provides a greater sense of motion with the 2:1 cable ratio. This one is great for beginners since it comes with a protective rear stack guard.

Photo Credit by Monstera

What is the Best Way to Start at Home?

These few simple steps are good enough for anyone to start with resistance training at home. Some of the best ways are:

  1. Always warm-up.
  2. Start by lifting lighter weights.
  3. Give 60 seconds of rest in between sets.
  4. Keep a 45 minutes limit to every workout.
  5. Use a foam roller to relax your muscles after every workout.
  6. Include rest days in between workouts; two to three days are good for beginners.

Have fun gaining strength!


  1. ‘7 Tips for a safe and successful strength-training program’. Harvard Health Publishing. Harvard Health. 16-03-2018.
  2. ‘Dynamic vs. Static Stretching Warm Up: The Effects on Power and Agility Performance’. The Journal of Strength and Conditioning Research. McMillian, Danny J.; Moore, Josef H.; Halter, Brian S.; Taylor, Dean C. 2006.

6 Responses

  1. JamiHamle liverpool drakt 2022 23 DesmondCa
    MurrayOsh manchester united tredjedrakt ErnaNaran
    MickieFri dortmund drakt
    MiaJonson design egen fotballdrakt Jacquelyn
    LilianaKa numero maglia vinicius DaneKinca
    TawnyaEde arsenal drakt Salvatore
    WeldonWom Maglia Costa Rica Mondiali 2022
    LeandroSh maglia portogallo 2023 KerriGeer
    LutherPon frankrike tröja OscarPari
    MandyDomi Maglia Ireland Mondiali 2022 BWMCiarak
    BRGTamid Brasilien VM 2022 Landsholdstrøje Verlenerk

    ClaytonSh danmark landslagströja NatashaMo

    TonyDbapx messi drakt DesmondWa
    OtiliaMcG Maglia Slovenia Mondiali 2022 HiltonDeB
    BrandonAr schweiz VM tröja MarquitaS
    FVTAngeli Finland VM tröja HoracioDe

    HongdxYnv maglia aston villa 2023 MartinaLa
    JaymeGill Maglia France Mondiali 2022 Laurencem
    KFOLakeis arsenal trøje MaeHavila
    HellenInt inter milan tröja

  2. MayObryan inter milan tröja IgnacioMa
    LeonieChu Maglia Greece Mondiali 2022 InesScher

    GitacaZly nuova maglia roma GeraldHut
    DanialHem norge bortedrakt LillianaK
    MamieSkut Maglia Poland Mondiali 2022 DeannazhI
    ColleenSl SergioSty
    Nathaniel frankrig landsholdstrøje DennyLlan
    StaciaPor Maglia Greece Mondiali 2022 IrmaBray
    ShennataK Wilhemina
    GastonHar kroatia VM 2022 Drakt
    ZacheryHe serbia vm barn Drakt GiselleCh
    Margherit Maglia Faroe Islands Mondiali 2022 BirgitLab
    HKILonnyr ac milan trøje DonteXwbn
    BethWqtad Maglia Switzerland Mondiali 2022 CelinaWad
    MarionPla Finland VM tröja AletheaBa
    BrianqaZ inter trøje Everettbc
    PaigevzW maglia italia chiesa Sebastian
    GIOEzrals manu drakt YasminSha

    EuniceYge napoli trøje CelestaOl

  3. HazeloaXb fotballdrakter CooperTom
    MarilouMc tottenham trøje Rosemarie

    Shelliemu Landsholdstrojer/VM Rusland Trøje SaraSdldt
    LillaHemp Colombia VM 2022 Landsholdstrøje MaxWeigal
    IsisKoonc Japan VM 2022 Landsholdstrøje LynwoodSn
    SiennaCor tottenham matchtröja NoahAlger
    SoonrzSzr sverige tröjor Priscilla
    AgnesRowl real madrid trøje Ezekielvd
    MarshaCra maglia francia 2022 LeonelGar
    GIXThorst Tyskland VM 2022 Landsholdstrøje MonteElt
    Lakeishay maglie calcio NorineqfG
    VetaWatt svff tröja DanTreloa
    MatthiasE real madrid tröja StuartWel
    ColumbusL sverige tröja barn ShawncwL
    BarrettBo Northern Irland VM 2022 Landsholdstrøje CathernAr
    RufusvmYd ac milan tröja JannaScho
    TodFryigj Maglia Mexico Mondiali 2022 ShalandaW
    YolandaMa coutinho drakt barn JohnnieLa
    Lenorervs Maglia Greece Mondiali 2022 Colemanjl
    ClayGando maglia francia 2022 JeraldFen

Leave a Reply

Your email address will not be published. Required fields are marked *

Select the fields to be shown. Others will be hidden. Drag and drop to rearrange the order.
  • Image
  • SKU
  • Rating
  • Price
  • Stock
  • Availability
  • Add to cart
  • Description
  • Content
  • Weight
  • Dimensions
  • Additional information
  • Attributes
  • Custom attributes
  • Custom fields
Click outside to hide the comparison bar