Often referred to as strength training, resistance training refers to placing some form of resistance on your muscles to create work and as a result develop strength. The most common form of resistance training is using weights such as dumbbells or barbells in a gym setting. This training can also be accomplished at home and done with resistance tubes, therabands, or even our own body weight. While some athletes train almost entirely with resistance training, others must find ways to incorporate this type of training into their day to day lives and physical activity. Especially for those training in specific sports, it is essential to include some form of resistance training to prevent injury and ensure full body strength and power.
Here are some more benefits of resistance training to inspire the incorporation of this training in your daily activities and training sessions:
- Improvements in balance and flexibility
- Injury prevention/recovery
- Management of chronic conditions (example: lower back pain, arthritis)
- Improved mental health
- Weight management
- Increased bone strength - prevents osteoporosis
- Lowered risk of cardiovascular disease
If you are interested in incorporating resistance training into your daily life, remember to start slow, you may begin using your own body weight (squats, pull ups etc.), using a theraband or resistance band, or choosing a weight that you can still maintain proper form with in completing all of your reps (usually 12-15 per set). Begin raising the weight/resistance once you notice the set feels too easy.
Feel free to check out our Youtube for more recommendations and sample exercises!
Ankle Sprain: Lunge Squats
Strengthening Hips, Pelvis and Low Back For Ultimate Frisbee: "Psoas March"
If you have any pain during exercises, or are unsure about what you are doing, please consult your local physiotherapist before continuing.
Dynasty Gym. (2018). Should you compete as a novice? [Photo]. Retrieved from https://dynastygym.com/2018/04/26/should-you-compete-as-a-novice/