Resistance training is an effective way to increase muscle strength, improve physical performance and burn calories. Resistance exercises can be performed with free weights, weight machines, or your body weight. The most common type of resistance training is called weightlifting, which involves using weights that are heavy enough so that they require effort to move them. However, other types of resistance training use elastic bands or gravity as the opposition force against the muscles being worked on.
Pushups
The pushup is a common exercise to target the chest, shoulders, and triceps.
- How to do a pushup: From a standing position with your feet together, place your palms on the floor in front of you so they are directly under your shoulders (A). Lower yourself until only one or both forearms touch the floor (B), then press back up (C). Repeat 8-12 times as desired before switching sides if working out with another person or resting for 30 seconds between sets if working out alone.*
- Benefits of pushups: This exercise helps strengthen chest muscles while improving balance and stability in other areas, such as core stabilization.* Variations include: Adding weights around wrists or ankles; doing elevated pushups from an elevated surface such as a bench; adding repetitions per set/time period (30 seconds) until reaching exhaustion point
Dips
Dips are a compound exercise that works your chest, shoulders, and triceps. You can do them on a bench or chair or parallel bars. If you're new to resistance training and want to start with an easier version of dips that still builds strength, try pushups instead! They work the same muscles as dips but require less balance than the parallel bar variation. As you get stronger and more comfortable with these exercises, consider adding pull-ups into your routine--they'll build upper body strength like no other movement!
Pull-ups
Pull-ups are a compound exercise that targets your back, biceps, and forearms. They can be done with a pull-up bar or on a tree branch (if lucky enough to have one nearby). You should be able to do at least ten pull-ups before starting a routine. You can do pull-ups with or without weights; make sure you’re using an appropriate weight for your body--the proper form is to start from a dead hang and then pull yourself up until your chin is above the bar. Start by doing two sets of 10 reps; increase the number of reps and sets as you get stronger. If you’re using weights, try adding 5 pounds at a time until you reach 15-20 repetitions in one location.
inverted cross-body pull-ups
Inverted cross-body pull-ups
The inverted cross-body pull-up is a great exercise for your back and arms. To do this exercise, you'll need access to a doorway. Stand facing the door frame with your feet about shoulder-width apart on either side. Put both hands on top of the door frame as shown in the picture below:
From there, lean back until only one foot touches the ground (the other leg should be bent at 90 degrees). Pull yourself up until your chin reaches above eye level, and then lower yourself back down slowly until both feet are flat on the floor again.
Planks
Planks are one of the best exercises for building core strength and stability. They can be modified to make them easier or more difficult, depending on your fitness level. They're also a great way to warm up before other resistance training exercises, like pushups or crunches (more on later).
Planks work many different muscles in your body: Your rectus abdominis (the six-pack muscles), obliques (the muscles along either side of your abdomen), lower back, glutes, hamstrings, and quadriceps all get involved when holding this position! Because planks require so much muscle activation throughout the entire body and increase strength over time, they're ideal for people at any fitness level. All you need is an exercise mat or towel on which to rest your forearms; then lean onto them with straight legs until they're parallel with each other under your shoulders.*
You should hold this position anywhere from 30 seconds up until two minutes, depending upon what type of plank exercise you're doing; however, there are several different variations available, so don't worry if one feels too challenging at first!*
Sit-ups
Sit-ups are a great way to strengthen your core, back, and abdomen. They can be done at home or the gym, and you can do them on the floor or a bench. To perform this exercise:
- Lie down with feet flat on the floor and arms extended above your head
- Lift your shoulders off of the floor by raising them towards your knees as far as possible without rotating or flexing your hips (keep knees straight throughout)
- Slowly lower back down until the chest touches the ground again
Lunges
The lunge is a great exercise to strengthen your quadriceps and glutes, the muscles in your thighs. Lunges can also improve balance and stability, especially if you have poor core strength.
To perform a basic lunge:
- Stand with feet shoulder-width apart and hands on hips (or holding weights).
- Take a large step forward with one leg until both knees are bent at 90 degrees or more. Lower down until both knees form right angles; keep back straight as you bend towards the floor. You should feel the tension in your hamstrings when doing this exercise correctly!
These resistance training exercises target upper body, core, lower body, and full body strength.
- These resistance training exercises target upper body, core, lower body, and full body strength.
- Resistance training is a great way to build strength and improve overall fitness. It can be done at home with minimal equipment or as part of a group class at any gym.
- Resistance training exercises burn calories by increasing your metabolism hours after exercise, which means less fat storage! If you want more information on how many calories you burn during different activities, check out this article: [link](https://www.webmd.com/fitness-exercise/fitness/weight-loss-tips-calorie-burn).
Conclusion
We hope this article has given you some ideas on how to incorporate resistance training exercises into your fitness routine. Resistance training can greatly improve strength, build muscle mass, and burn fat. It also helps keep our bones strong as we age by increasing bone density via weight-bearing exercises like squats or lunges. Plenty of options are available, so don't be afraid to try something new!
