Using resistance training methods in your plan/exercise routine is a way of using load or weight to increase strength or build muscle. Our bodies are really clever. They can deal with certain levels of stress or load without much effort.
For example, getting out of bed in the morning, moving things around or carrying shopping bags [definitely requires a lot of effort unless you’re a mum in which case this seems to become something you have mad talent for!]
When we increase the load or intensity our central nervous system [CNS] recognises this increase and adapts to deal with it more easily the next time. Over time, this leads to strength increases, muscle mass growth [hypertrophy], better movement/range of motion in an exercise. Chances are, you’ve been doing some form of resistance training without even knowing about it. Bodyweight, banded, weights and kettlebell exercises are all a form of resistance training, even when the ‘force/load’ is your own body weight.
IMPORTANT THINGS TO REMEMBER WHEN STARTING OUT -
Pace yourself. There’s no point killing yourself to throw around the heaviest weights you can find when you have never done it before. You’ll either end up hurting yourself or damaging something.
Mind muscle connection. Really think about the movement you are doing. Imagine the muscle contracting, squeezing, lengthening and moving.
Don’t ego lift. It’s not cool. It’s not sexy. It’s not impressive. It’s just stupid.
Don’t over complicate things. Just because you see someone on Instagram doing a single arm overhead kettlebell squat with a pause and heels elevated…..doesn’t mean you should be doing that too.
Realise that strength and muscle growth take time, practice and commitment. What you find hard at first, will become easier over time and seeing progress and improvement is incredibly motivating!
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