What is Resistance Training?

Resistance training (also called strength or weight training) increases muscle strength by making your muscles work against a weight or force. Different forms of resistance training can include using free weights, machine weights, resistance bands and/or your own body weight. This type of training can be completed in a variety of environments – at the gym, at home or even at your local park!

Here is a simple guide to understanding the various components of these types of training programs:

• Set = a group of repetitions performed, without resting
• Repetition / Rep = the number of times you repeat each exercise in a set
• Exercise = a movement designed to strengthen a specific muscle, or group of muscles (e.g. a squat)

How does it work?

Resistance training is based on the principle of “progressive overload” – this means you gradually increase the weight, frequency and/or number of repetitions in your training program.  Put simply, you are doing more over time in order to challenge your body.

You should warm-up before starting strength training – consider light aerobic exercises, such as walking, cycling or rowing along with some stretches. For more information on stretching, check out our article (https://www.ferryrdphysio.com.au/stretching/).

What are the health benefits of resistance training?

There are a variety of physical and mental health benefits, including:

• Improved muscle strength and tone
• Maintaining flexibility and balance
• Prevention or control of chronic health conditions such as diabetes, heart disease and arthritis
• Pain management
• Decreased risk of future injuries
• Increased bone density and strength, reducing the risk of osteoporosis
• Improved sense of well-being

Resistance Training – How often?

Australia’s physical activity and sedentary behaviour guidelines recommend that adults participate in muscle strengthening activities on at least two days every week. These activities should work all major muscle groups in your body.

If you are interested in a resistance training program – our advice is to book in with a physiotherapist or registered exercise professional, who can help put an individual plan in place to get you started and reduce the risk of injury. For more information or to access our online booking system, visit our website.