Resistance Exercises: Make Them a Habit

Most people aren’t into doing resistance exercises other than lifting just enough to help lose weight or to get in shape for a while, and very few of us are looking to get ripped like some Adonis model posing in front of a Bowflex machine.

All we really need is a regular workout schedule that will help us to stay fit, one that prevents boredom, and keeps us coming back for more.

Keeping You (and Your Body) Challenged

Muscles develop when they are stimulated and forced beyond their comfort zone. When they are not, they decline and you lose muscle mass as you grow older. To prevent this, you only need to perform resistance exercises two or three times per week for about a half an hour each session. Though the time seems limited, it is just what your body needs since the more muscular fitness you give it, the greater its capacity to burn calories. In addition to the improved appearance and toned muscles you can gain from resistance training exercises, you will also experience improvements in your overall health and metabolism, and it will help lift your mental state.

Types of Load-Bearing Exercise

• Working out on circuit machines at a local gym is the easiest way for novices to begin training since the movements and concepts of muscle development will be new to people who have never lifted before. Also beginners aren’t likely to get injuries due to improper technique because circuit machines work unilaterally restricting the range of motion.

• Resistance exercises without weights are also known as bodyweight exercises, where you use your own body as the weight (for example, doing squats, lunges, push-ups, planks, crunches, bridges, etc.). Ask any gym rat and he’ll tell you that nothing beats a pull-up for building body strength.

Heavy Duty Resistance Bands with Door Attachment & Exercise Charts


• Free weights are excellent resistance workouts since there will come a time during bodyweight exercises that your muscles reach adaptation and you have to increase resistance to get more benefit. The great thing about free weights is that they not only serve as added stimulus (“load”) on the muscle, the body will also recruit other muscles to help balance the weight in the air.
• Resistance exercises with bands tend to work only the upper body, and you’ll need to buy thicker tubes in order to increase resistance. Resistance bands are great for beginners to do and elastic bands are cheap, ranging in price from $20 for a single band, or around $50 to $100 for a set with different degrees of resistance. With bands, you can perform presses, flyes, rear delt rows, lateral raises, bicep curls, triceps kickbacks, and more.

Basic Tips for Regular Training

• Perform at least 8 to 10 exercises for all the major muscle groups.
• Do 8 to 12 repetitions per set. At least one set should be done to the point of volitional or near fatigue.
• Novices should lift about 2 to 3 times per week, advanced lifters can workout 4 days per week.
• Use safe and correct lifting techniques including proper body position, a full range of motion, using slow and controlled movements, and do exercise the large muscle groups first, saving the small muscles (abs, arms) for last.

Do It For Your Bones, Heart – Everything!

Resistance training should be a lifelong activity for all individuals. The weekly challenge not only helps increase your strength, energy, flexibility, stamina, and bone density, it can cut your risk of injury, ease arthritis pain, improve sleep and digestion, and so much more. The biggest tip you can learn today about strength training is this: make it a habit. Doing resistance exercises a few days a week should be second-nature; in fact, it should be something enjoyable that you look forward to doing.

Home Gym Workouts: Tips for Your Training Regime

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