The Beginners Guide to Resistance Training

Feeling intimidated about resistance training? You’re not alone. When I first started lifting weights it was so easy to compare myself to other more experienced lifters. The problem with this is twofold: comparison destroys confidence, and lack of confidence leads to quitting early and often.

There’s a better way to start than trying to copy others. Today we're going to dive into the basics of resistance training.

What is resistance training?

Resistance training covers a wide body of exercises including free weights and body weight only. Dr. Steven Fleck describes resistance training as “exercise that requires the body’s musculature to move against an opposing force (2014, p. 1).”

That opposing force can come in many shapes and sized including free weights, weight machines, medicine balls, dumbbells, kettlebells, chains, ropes, rocks, and even your grandma’s kitty (kidding on that last one).

What are the types of resistance training?

While there are many different pieces of equipment you can use (don’t forget the kitty), resistance training can be utilized for different purposes. A common goal for those who lift really heavy things dramatically includes gaining muscular fitness. Muscular fitness is defined as the product of both muscular strength and muscular endurance.

Muscular strength is the muscles ability to produce maximal force (think one-rep max).

Muscular endurance is the muscles ability to continue producing without getting tired (repeated reps or static holds).

Knowing your end goal will help you choose which type of training to perform (Lippincott Williams & Wilkins, 2013, p. 349).

3 common goals using strength training include increasing muscular…

• Endurance
• Strength
• Power

Which type of resistance training is right for me?

The type of resistance training you choose will depend largely upon your goals. If your training to look like Arnold Shawzeneger, you’re going to adopt a different approach than if you’re training to run a marathon.

The best place to start is with a need’s analysis. Kramer (1983) first built the comprehensive needs analysis that you can use to really specify your training. During the needs analysis you’ll ask yourself these basic questions:

1. What is my main goal for resistance training?
2. What muscle groups need to be targeted to reach that goal?
3. What basic energy sources (aerobic, anaerobic) need to be targeted?
4. What type of muscle actions (eccentric, concentric, isometric) should I use?
5. What are the primary injury sites in my own history and the history of my sport?

Common Definitions

One of the big reasons there is so much confusion about where to start RT is terms that are tossed out like hot cakes with no regard to their actual meaning. So to freshen up that dank air were going to get real clear on the terms that matter:

Repetition: One fluid, complete motion of an exercise. An example would be the bicep curl. During the eccentric phase the weight is lowered, and the muscle lengthens. During the concentric phase the weight is lifted, and the muscle contracts.

Set: A set is one complete group of repetitions without pausing. For example, you can complete one set of 15 reps on the bench press.

Work: Work is force multiplied by displacement. A classic example is kids in a wagon. The wagon weighs 100lbs. You pull the wagon 10ft.

W= f x d

W= 100lb x 10ft

W= 1000lbs×ft

Power: Power is work divided by time. During a rep, you can calculate power by vertical distance times weight divided by time to complete your rep.

Maximal Strength: Maximal amount of force your muscles can generate. 

Repetition Zones: A repetition zone commonly consists of at least 3 different reps (e.g., 4-6, 7-9).

Volume: Volume = sets x reps x resistance

Concentric: This refers to when a muscle shortens or contracts to lift or raise a load.

Eccentric: This refers to when a muscle stretches or lengthens to lower a load in a controlled manner. Muscles cannot push, they can only shorten or lengthen.

Isometric: When a muscle activates and holds a force but remains static. In other words, you visibly see no movement.

In part two of this post, we will cover a basic resistance training program for beginners.

Sources
American College of Sports Medicine. (2013). ACSM's Resources for the Personal Trainer. Lippincott Williams & Wilkins.

Fleck, S. J., & Kraemer, W. (2014). Designing resistance training programs, 4E. Human Kinetics.

Kraemer, W. J. (1983). Exercise prescription in weight training: A needs analysis. Strength & Conditioning Journal, 5(1), 64-65.