Resistance training is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance.1
In other words, you expose your muscles to doing work they are not used to, so they can grow and become stronger. Resistance training is also referred to as strength training or weight training.
At the Y, we support our neighbors in their pursuit of healthier bodies and lives. This includes helping you add resistance training to your exercise program, so you can improve your overall physical health.
Benefits of resistance training
At the Y, we support our neighbors in their pursuit of better health. Some of the benefits you can experience with resistance training include:
- Increased Physical Performance
- Decreased Risk of injury
- Have more energy
- Decreases your risk of Type 2 diabetes
- Decrease resting blood pressure
- Improves balance, coordination, posture
- Reduces body fat
- Increases lean muscle mass which increases you metabolic efficiency
- Improves your immune system
- Boosts your confidence
- Improves your mood
- Reduces your stress levels
- Protects bone health and muscle loss by stopping, preventing or even reversing bone and muscle loss.
- A better way to lose weight, body fat, and keep it off long-term.
How it works
Resistance training uses the principle of progressive overload. Which means, you repeat your sets of an exercise until it is hard for you to do another set.
This repetition sends a signal to your body to build and strengthen your muscles and tendons.
There are many types of equipment you can use for resistance training. Some of these include dumbbells, kettle bells, cable-weights, Olympic weights, elastic bands, weight machines, or even your own body weight.
For example, let’s say you’re working out with a 20lb dumbbell. One set may be lifting it 15 times, then you rest. After that, you would do another set.
Over time, your muscles will get used to this weight and repetition. At which point, you would increase the weight and/or the number of lifts in a set (depending on your goals).
You would use a variety of resistance exercises as part of an overall fitness program for well-rounded health.
The Knoxville Y has the facilities, as well as these and other equipment to help you reach your fitness goals.
Getting the most out of resistance training
They say that variety is the spice of life; it is true in exercise, too. Varying your routine can help keep you interested, as well as get you past an plateaus.
If you’re ready to add resistance training to your exercise program, your Knoxville Y has fun-filled classes that can help.
The Y also offers personal training services, which can be an added bonus when strength-training. Benefits of using a personal trainer include:
- Proper technique and form
- Individualized instruction
- Better workouts
- Sports specific training
- They teach you new techniques
- They push you to do more and be more
- Help you work through plateaus
Regardless of how you choose to integrate these exercises into your routine, you’ll find the support you need at the Y.
Fitness class schedules
Find out what classes are available today on our class calendars.
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1. Resistance Training for Health and Fitness, American College of Sports Medicine, https://www.acsm.org/docs/brochures/resistance-training.pdf