What is Resistance Training? A Complete Guide for Athletes

Resistance training is a component of overall health fitness that focuses specifically on getting stronger. The American Heart Organization recommends “high-intensity muscle strengthening at least twice a week.” Despite the suggestion, only 30.2 % of adults engage in resistance training.  

Most athletes, no matter what sport they’re participating in, regularly perform some type of resistance training. 

How Resistance Training Works

Resistance training, also known as strength or weight training, is any force that’s used to cause your muscles to contract. Contracting and relaxing your muscles helps add strength if you stress them manageably. Resistance training helps to maintain or increase muscle mass. The more stress or weight you use for your weight training, the more muscle you’ll grow. To maintain muscle mass, use lighter weights. According to studies, resistance training can help improve your bone density. There are multiple ways to perform resistance training. Below are some examples. Remember to always consult with a physician before starting a new exercise program.

• Bodyweight: Bodyweight resistance training means you use your body as resistance. Bodyweight resistance exercises typically work more than 1 muscle group. For example, a pushup is a bodyweight resistance exercise. It works your core, arms, back, and shoulders. Other common bodyweight exercises include lunges, rows, and planks. One advantage to using bodyweight workouts is that it’s inexpensive and you need little to no equipment. Most bodyweight exercises can be performed at home.
• Resistance Bands: Resistance bands are rubbery, flexible bands used to create resistance. They’re another inexpensive option that can be used from your home to work out every muscle group. A 2019 study found that resistance band training produced similar gains to conventional strength training. 
• Free Weights: Free weights, usually dumbbells, barbells, or kettlebells, are not attached to a machine or any piece of equipment. Free weight exercises are considered conventional resistance training. Free weights were used by the Greeks as early as the 5^th century. Professional bodybuilders typically use free weights to train for their competitions. Free weights are often attached to a barbell. 
• Machine Weights: Machine weights are attached to a machine. They offer resistance similar to free weights. Both free weights and machine weights are effective at creating resistance, but free weights have more range.

How to Increase Your Strength with Resistance Training

Multiple factors help you increase your strength with resistance weight training. The amount of weight you lift, the frequency, the number of repetitions performed, and technique can contribute to overall strength gains from resistance training. Below are some terms that will help you understand resistance training:

• Intensity: Intensity isn’t just how hard you work. It’s the amount of weight relative to the maximum weight you can lift. For instance, if you can bench press 200 pounds and you’re doing chest presses with 160 pounds, you are working at 80% intensity. That’s high intensity. Low intensity would be any weight under 60% of your maximum. To add muscle, high-intensity workouts with low repetitions are the quickest way to achieve results. To maintain muscle, performing high repetitions with low intensity is the best technique. Low-intensity workouts are better at building endurance. 
• Volume: Volume is the number of “hard” sets of workouts you perform over a set period. To get stronger, you must increase your volume. For instance, if you can bench press 200 pounds 5 times when you start lifting, that number of times you can bench 200 should increase as you progress. 
• Frequency: Frequency is the number of workouts you perform in a week. In weightlifting, frequency must be balanced with the proper recovery time. After your muscles are fatigued from working out, they need time to recover. Some strength routines target just one muscle group so you can do more workouts during the week. For instance, you might train your arms, chest, back and shoulders, and legs in a 4-day cycle during the week. Other routines could work out those same muscle groups into a 2-day cycle. 
• Technique: Each specific lift requires proper form to maximize its benefits and help avoid injuries. Always consult with a professional or work with an experienced partner to understand the correct form for each exercise. 
• Progressive Overload: Progressive overload means to gradually add more weight. Below is an example of progressive overload that can be applied to any weightlifting exercise:

These circuits should be done at least twice weekly. The final 3 weeks should be challenging. Your last reps in each set should be difficult and it’s possible you won’t be able to finish. As you increase the amount of weight you lift, you likely start to plateau. That means it’ll be harder to make gains. There are specific strategies to implement when you start to plateau.

Choosing the Right Gear for Resistance Training

If you’re going to use weights to train, it’s important to find a good pair of weightlifting gloves. Weightlifting gloves should be made of a durable material that protects your hands from the rough surfaces on barbells and dumbbells. They should be stretchy. You want to feel comfortable and not worry about what you're wearing for resistance workouts. A workout shirt that fits loosely with good support is important. For women, a high-impact sports bra should give you enough support for resistance training. Shorts or leggings that have good ventilation are helpful. Your shoes should have plenty of support and be versatile. You’ll probably want tighter fitting workout clothes for resistance training to help protect you from the equipment.

The benefits of resistance training go beyond just getting stronger. It can help with your mobility, balance, posture, and stamina if you do it consistently. Changing your body shape through resistance training can be fun and emboldening, and it’s an important part of embracing a healthy lifestyle.