Resistance training can be any form of training that helps you build functional strength, increase endurance, enhance your overall health, and improve your body composition. You can use free weights, machines, resistance bands, or even your body weight. This article will tell you everything you need to know and get you off to a great start. Ready? Let’s get going!
The Benefits Of Resistance Training
Increases Strength
Resistance training makes you stronger. How often have you been in a situation where you just don’t have enough physical strength to complete the task at hand? It’s about time we change that.
Helps Burn Fat
Losing fat demands a multi-angle approach. You need to do more than merely watch your calories. You’ll also need to exercise. Resistance training can help you gain muscle. This is important because muscle burns more calories than fat.
Helps Slow Muscle Loss As You Age
Let’s be real, getting older sucks. Starting a resistance training program can help offset the negative effects of aging, such as muscle loss, weakness, and fat gain.
Helps Your Confidence
Seeing positive changes in your body composition can do wonders for your state of mind. You’ll feel better about yourself. This means less depression, more contentment, and increased confidence.
What Is Resistance Training?
Resistance training can be defined as physical exercises that increase the muscle’s ability to produce force against resistance. The resistance should be progressively heavier over time. This will help you add muscle and get stronger. It should be noted that you may come across the term “strength training”. For veteran lifters, this term refers to powerlifting, Olympic lifting, and powerbuilding. Yet for more mainstream sources, it can be used interchangeably with resistance training. For the sake of clarity, we will stick with the term “resistance training”.
Key Terms You Should Know
Before you begin your resistance training program, here are some key terms beginners should understand:
Body Part Split
This is grouping muscles that have a similar function together in one workout. This approach allows you to do more exercises for each muscle group for better development. It’s also good for recovery because while one muscle group is being trained the others are resting. Example: 3-Day Push, Pull, Legs Split – This is a 3-day split routine that trains pushing muscles on Day 1, pulling muscles on Day 2, and legs on Day 3.
Compound (or, Basic) Exercises
Any exercise that works multiple muscle groups. Examples include squats, deadlifts, and bench presses.
Concentric Phase
This is the lifting phase of the exercise. For pulling muscles it means you are lifting the weight towards you. For pushing muscles, it means you are lifting (pushing) the weight away from you.
Contraction
There are different types of muscular contractions. There’s also a lot to the definition but for our purposes, a contraction can be defined as the tensing of a specific muscle.
Eccentric Phase
This is the opposite of the concentric phase.
Form
The correct performance of an exercise. It refers to the correct positioning of the body to get the most from the exercise.
Frequency
Typically, how often you train each muscle group in one week.
Full Body Routine
This is a routine where you train the entire body in one session.
Isolation Exercises
Any exercise that works a particular group of muscles in isolation from other muscles. Examples include biceps curls, side laterals, and leg extensions.
Repetition (or, rep)
The physical act of performing an exercise from start to finish.
Resistance
The type and amount of weight used.
Rest Between Sets
The amount of rest time taken between sets.
Set
A series of repetitions.
Tempo
This refers to the amount of time you spend performing one repetition. An example would be bench presses. You could take 2 seconds to lower the weight, pause for 1 second, and take 3 seconds to lift the weight back to the starting position. It looks like this: 2/1/3.
Volume
The amount of reps and sets you do in one workout.
How Many Sets And Reps?
As a beginner, you should spend your first month performing 2 working sets for large muscle groups such as chest, back, and legs, and 1 working set for shoulders, biceps, and triceps. In terms of reps, most lifters use the pyramid system. This means your first few sets are warm-up sets using higher reps and light weight. With each set, you add weight and lower the reps, like this:
- Set 1 – light weight x 15 reps
- Set 2 – add weight x 12 reps
- Set 3 – add weight x 10 reps
Do the same thing with your working sets. Use the maximum weight you can for 6-8 reps. If you are doing a second set, reduce the weight by 20% and do another 6-8 reps. As an example, if you did 50 lbs x 8 reps for your first working set, try 40 lbs for your second set. Of course, you can adjust the amount of weight used as needed.
How Often Should You Train?
Beginners should train 3 times a week to start. Your first month will be about learning the exercises and understanding the correct form. After the first month, you can continue with a 3-day-a-week routine but you will add sets. My suggestion is to start with a full-body routine. This is a routine that exercises your entire body in one session.
Don’t Add More Volume!
As a beginner, the temptation will be to rush into your workout and hit it 6-7 days a week. Many people start like this and burn out within a month or so, ultimately abandoning resistance training completely. You need to understand the concept of recovery. A key point is that you make progress when you allow your body to recover. Training 2-3 hours a day, 7 days a week will burn you out.
On the other hand, training 3 times a week allows your muscles and nervous system time to rest and repair. This means you’ll come back for your next scheduled workout ready to go. Again, the process of recovery is what allows your body to react to the training session you just completed. It reacts by repairing your muscles, making them bigger and stronger. If you get nothing else out of this article, understand this point.
Choosing A Starting Weight
You’ll need to start your first session by determining how much weight you should use. Warm up with an easy 5-10 minutes on the treadmill. Start your first exercise using the pyramid system we reviewed earlier. You’ll have to do a little experimenting to find the right weight. Here’s an example: You pick 50 lbs for a bench press and find you can’t easily do 15 reps. For your next set, drop the weight by 30% to 30 lbs and try an easy 12 reps. If you can do that set, add 10 lbs and perform 10 reps. Rest about a minute between sets. Each warmup set should feel a little harder. The third warmup set should be a little more challenging.
Your Working Sets
Now you’re ready for your working sets. Add 5-10 lbs for 6-8 reps based on how that last warm-up set felt. You know the weight is right when your last rep is nearly impossible to complete. If you stop at 8 reps but probably could have done 2 or 3 more, you need to add more weight. If you’re struggling from the first rep on, and can’t get 6-8 reps, you need to drop weight. As we noted above, if you’re doing a second set, you’ll want to drop the weight by 20%.
How To Breathe
The first rule is that you do not want to hold your breath! Just breathe normally. On exercises where the weight is heavy, you can take a deep breath in as you start, hold it as you perform the concentric phase, and then exhale as you perform the eccentric phase.
Why You Should Warm-up
It’s important to warm up before you perform your sets. This prevents injury and helps you get your mind and muscles ready. A good warm-up should consist of roughly 5-10 minutes of cardio. Then you can start your warmup sets. We’ve already reviewed using the pyramid system of starting with 3 warm-up sets and then going into your working sets. I should note that some suggest stretching as well. You can if you prefer, but the need for stretching beforehand is not proven.
Form
Form is everything. The reasons are to work the correct muscle fully and to avoid injury. Proper form means you are getting the maximum benefit from the exercise. I see guys all the time who swing the bar up, then just let it drop down to the starting position. Even worse are the guys that arch, twist, and turn on the bench press. What’s the point? Learn to do the exercise correctly.
The correct form also includes feeling an exercise in the muscle you are working. Take the time now to understand the function of the muscles. This will help you feel the appropriate muscles during a set. Also, practice tensing (flexing) your muscles. This helps as well.
How To Feel The Muscle You’re Working
As an example, let’s look at the back, specifically the lats, or latissimus dorsi, and the lat pulldown. This is the largest of the back muscles and looks like a “V”. The function of the lats is to pull the arm downward. If the arm is in a fixed position, then the lats can pull the arm upwards. So these two movements are duplicated by lat pulldowns and by chin-ups/pull-ups.
Many people have a problem feeling the exercise in the lats. Instead, it seems to be all in the biceps. The way to take the biceps out of the exercise is to visualize them as hooks. You have to begin the movement by flexing the lats and start by pulling with your lats. This takes time. This is why your first month should be about learning the correct form and technique.
Sample Full-Body Resistance Training Workout
Perform on Monday/Wednesday/Friday. If those days do not work, adjust the workout to your schedule, as long as you work out every other day or with no more than 2 days in between.
Squats – The squat is one of the best exercises you can do because it involves most of the muscles of the body.
3 warm-up sets: 1 x 15, 1 x 12, 1 x 10
2 working sets x 6-8 reps.
Deadlifts – This is another exercise that works most of the muscles of the body. Alternate these with Squats.
3 warm-up sets, 1 x 15, 1 x 12,1 x 10
2 working sets x 6-8 reps.
Lat Pull-downs – You’ll want to start this exercise by pulling with the lats. Think of the arms as hooks.
1 warm-up set: 1 x 12
1 working set x 8 reps.
Barbell Curls – Don’t swing the weight up, let your biceps do all the work.
1 working set x 8 reps.
Bench Press – This exercise can be difficult to feel in the chest. This is because it also involves the shoulders and triceps. Focus on form and try to concentrate on the chest as you perform the exercise and you will feel the exercise there.
3 warm-up sets, 1 x 15 reps, 1 x 12,1 x 10
2 working sets x 6-8 reps.
Seated Overhead Press – This works your front and side deltoid (shoulder) muscles as well as the triceps.
1 working set x 8 reps.
Triceps Extensions – If you feel this in the elbows, bring them a little closer to your head.
1 working set x 8 reps.
Crunch
1 set x 15 reps.
Performance Notes
Let’s talk about reps for a moment. You now know what they are but how do you perform them? For now, do your reps in a slow and controlled manner from start to finish. Try to concentrate on the muscle or muscles you are working. After your first month, I’ll introduce other ways to do a rep. These routines assume access to free weights. You can substitute these with any form of resistance you have. The exercises are basically done the same way regardless.
Sample 3-Day Resistance Training Split Routine
You will do the above routine on Monday/Wednesday/Friday. These 3 days are not carved in stone, if you feel too sore, take another day off. As noted above, this will be your routine for your first month. If you find you are completing your workout easily and no longer feel challenged, work on adding more weight to your working sets. This is known as progressive resistance and it’s one of the primary keys to progress. This should be a consistent process. So, as an example, if you find you can easily go past the suggested 6-8 reps in the bench press two workouts in a row, try adding 20% more weight to get you back to 6-8 reps again.
Once you’re past your first month, you can try a 3-day Push, Pull, Legs split routine:
Resistance Training – Day 1 – Pull
Deadlifts
- Set 1 – light weight x 15 reps
- Set 2 – add weight x 12 reps
- Set 3 – add weight x 10 reps
- Working sets: 2 x 8 reps
Bent Rows – 2 working sets x 8 reps
Lat Pull-downs or Chins – 2 working sets x 8 reps
Resistance Training – Day 2 – Push
Flat Bench Press
- Set 1 – light weight x 15 reps
- Set 2 – add weight x 12 reps
- Set 3 – add weight x 10 reps
- Working sets: 2 x 8 reps
Incline Bench Press – 2 working sets x 8 reps
Overhead Press – 2 working sets x 8 reps
Side Laterals – 2 working sets x 8 reps
Triceps Extension – 1 working set x 8 reps
Triceps Pushdowns – 1 working set x 8 reps
Resistance Training – Day 3 – Legs
Squats or Leg Press
- Set 1 – light weight x 15 reps
- Set 2 – add weight x 12 reps
- Set 3 – add weight x 10 reps
- Working sets: 3 x 8 reps
Calf Raises – 3 working sets x 10 x 12 reps
Performance Notes
Now’s the time to learn more about rep performance. There are primarily 3 ways to perform a rep:
Explosive
The concentric phase of the rep is done explosively while the eccentric phase is done in a slow, controlled manner. This style is usually used on such exercises as squats and bench presses.
Full Range Of Motion
Perform the entire rep in a slow, controlled manner. Pause at the top of the rep and tense the muscle for a count of 2. Then return the weight to the start position in a slow and controlled manner. This type of rep performance is best used on exercises such as side laterals and leg extensions. Performing your reps like this means you can work the muscle through its entire functional range of movement.
Controlled
This style provides constant tension on the muscle, like a piston, from the start of the rep to the end. There’s no pausing during the rep with this style. You’ll need to control the speed so the muscles, not momentum, do the work.
Beginning Resistance Training – Common Mistakes & Tips
Mistakes are bound to happen. After all, you’re just getting started. Here are some common mistakes you want to look out for:
- Not doing your reps correctly
- Not learning the correct form
- Not progressively adding weight
- Not using enough weight
- Not warming up
- Using too many reps
- Using too much weight too soon
The best resistance training tips I can give you are ones I’ve already touched on:
- Focus on proper form
- Focus on doing your reps correctly
The two biggest secrets, as mentioned above, are:
- Consistently add weight
- Recover sufficiently between workouts
Another good tip that we haven’t discussed is that you should track your workout. Copy down all the relevant information, exercises, sets, reps, weight, time started and time finished. You can even write down how you feel, what you ate before training, what supplements you’re using, and the length of rest between sets.
In Conclusion
Resistance training is more than the old idea of lifting super-heavy weights. It’s about getting in shape, getting stronger, getting leaner, and feeling better about yourself. I changed everything about myself when I discovered resistance training, and you can too. This guide will help you get started. Enjoy resistance training!