What is Resistance Training (RT)?

Resistance training is the use of equipment or techniques to provide a force that works against your muscles and bones. This resistance can be in the form of free weights, machines, resistance bands or your body weight.

RT Benefits

Both RT and cardio training play an important part in an exercise plan; each has different benefits for different parts of your body. While cardio does burn more kilojoules, RT offers other benefits such as:

• Increased bone density. By applying a load to your bones, you can prevent or postpone the onset of osteoporosis.

• Increased strength. Your muscles are smart. If you ask them to lift something they can’t, they say, “Hang on, I’d better get stronger so I can!”

• Improved muscle tone. After muscles are used in RT, protein is packed into the muscle cell, which increases its density and makes it firmer.

• Increased metabolism. Your body naturally builds muscle tissue and mass. The more muscle mass you have, the more fuel you will burn.

RT exercises

You need someone experienced in RT to show you the correct techniques. However, here are some simple RT moves that everyone can do at home or at the gym.

Using body weight

Try doing a deep squat, followed by a half-squat. Stand with feet shoulder- width apart and squat as low as you can [shown]. Hold for five seconds, then stand up. Perform a half-squat (go down half as deep) and hold for five seconds to complete one rep. Changing the range of motion challenges
your muscles.

Using free weights

Try doing bicep curls seated on an adjustable bench. Hold a 1.5-3.5kg dumbbell in each hand and sit on an incline bench, with arms extended toward the floor, palms facing forward. Curl weights to your shoulders [shown], lower and repeat. This position makes cheating hard!