If you want to take your muscles, size, or strength seriously, you instinctively know that you need to do more than move. That's why you've probably bought a set of dumbbells and kettlebells or purchased a gym membership: they understand the value of resistance training.
With all the fitness changes of recent years, one thing remains constant: You need to move against more than air if you want your body to grow. Any movement you make against resistance is considered resistance training.
Such training is the key to the foundation of modern fitness and the key to building the body you want. Resistance training works because you are demanding your muscles and tendons in ways that you could not do with a four-mile-long stride or easy pedaling on a stationary bike. And when you overload your muscles properly, they generally respond by growing in size and strength to face new challenges.
Resistance training is a fundamental element of your muscle-building journey. Not sure where to start? We treated you with this resistance training.
Are weights the only form of resistance training?
No. Basically, any exercise that requires you to use muscle as a "resistance" is called resistance training. When your muscles are exposed to a "resistive" force, they must generate a higher force than normal to create a kind of movement (or in some cases stop the movement). This is resistance training.
Barbells, dumbbells and kettlebells are obvious examples of such resistance, but they are not your only choice. Physical resistance training is also common and can be a significant challenge. Movements like pushups, squats and pull ups are all examples of weight training in body weight, and they are also full of challenges.
There are also options that go beyond body weight and dumbbells. Pneumatic resistance-driven Keizer resistance machines are becoming increasingly popular with large sports teams, providing a smooth, continuous resistance. Resistance bands are also popular options. Even water can resist, especially if you use tools to increase its power. Life Time Fitness and Speedo developed a WTRX class that challenges your muscles in the pool.
Other examples of weight training include sledging, rowing and skiering (which provide variable resistance) as well as parachute or partner resistance running exercises.
What about isometries?
Isometrics is a somewhat overlooked and forgotten method of resistance training. For most muscle contractions, eg. As a bicep, the target muscle changes in length. Your biceps contract to shorten as you raise the dumbbell, and then lengthen as you lower it.
In an isometric force, your muscle creates strength, but it does not change length ̵
Is resistance training the only way to build muscle?
No. Fast Physics Lesson: Force = Mass Times Acceleration .
Your goal in training is to get your muscles to generate strength because they will grow. When you put up a resistance or mass that your muscles need to accelerate, it's easier for your muscles to generate power. But your muscles can also produce a lower mass (or massless) force.
For example, sprinters demand that their legs generate enormous amounts of force so that they can accelerate forward at high speeds. And you will not find a sprinter without wild muscular legs.