Resistance training increases muscle strength by making your muscles work against a weight or force. Different forms of resistance training include using free weights, weight machines or resistance bands.
In terms of training frequency, we recommend adding strength training to your routine at least two days per week. A beginner needs to train two or three times per week to gain the most benefit. Before you start a new fitness program, rest each muscle group for at least 48 hours to maximise gains in strength and size. Varying your workouts can also help you push past a training plateau. Just make sure you’re working various muscle groups in your body including back, chest, abs, shoulders, legs and arms.
The main benefits to resistance training are as follows:
- Improved bone health
- Better cardiovascular health
- Increased energy levels
- Lower abdominal fat
- Improved mood
- Elevated body image
- Enhanced brain health
- Performing everyday tasks such as walking can become easier with improved muscle strength and consistent training.