What is Resistance Training?
Gym jargon strikes again! What is resistance training? Are resistance training and strength training the same thing? What are some good resistance training exercises? Let’s get you some answers.
What is resistance training?
Resistance training, simply put, is any exercise preformed with any kind of…. resistance. This could be a band, a dumbbell, barbell or kettlebell. This could even be a 30lb toddler. We’ve taken something that would otherwise be bodyweight and added something to create an additional challenge.
I should note that not everything we do in the gym needs to (or should) be resistance-based. Not everything require adding load to make it harder or more effective.
There is a lot of overlap in the different names for types of training. Resistance training can be strength training and strength training is always resistance training, but you can do resistance training without it necessarily being strength-specific training.
I’ve got an easier way to think about it…
What *is not* resistance training?
Thinking about things that are not resistance training creates a clearer picture. Running, for example is not inherently a resistance training activity. Even if you slapped a weighted vest, that wouldn’t make it resistance training because of the added load. That would make it “running with a weighted vest.” Now, if you stopped running and did some squats and lunges with the weighted vest, now that would be resistance training.
A dance class wouldn’t be considered resistance training; but the dancers utilizing dumbbells and kettlebells for their off-day workouts would be resistance training.
Something like Pilates or barre are not inherently resistance training activities, but certain styles do qualify as resistance training. Once you’ve added an implement like a Pilates reformer or a set of dumbbells in a barre class.
Things that are not specifically resistance training can still create additional strength, but there will generally be a point in which one would plateau and need to integrate strength training modalities (simply, exercises structured to add strength).
Who should do resistance training?
Um…. everyone who is psychically able. Even if the gym isn’t your jam and you don’t care about necessarily getting stronger, intentionally getting your body to be comfortable working under a little light load can have pretty major positive impacts on your physical well-being.
I don’t love that the image the pops into many people’s heads with resistance training is a super jacked person doing alternating bicep curls. Resistance training is, at its core, the base level of all strength training, aesthetic training, and functional training.
You don’t have to train for aesthetics or max strength… its totally alright to train for daily life function and long-term joint health; and that’s what you’ll get from resistance training.
My top 3 resistance training exercises
I should offer a caveat that these 3 exercises are safe for most people, but don’t try them if you’re concerned about a specific injury or have not been medically cleared for exercise.
These are also not beginner exercises - I’ll note the beginner move underneath.
Banded + weighted glute bridges
Beginner/base move: Glute bridge
Advanced move: Place a moderate resistance band around your knees and a moderate-to-heavy dumbbell on your hip bones (I’ll usually put a towel or folded t-shirt between the weight and my hops if its heavy).
Bent over row
Beginner/base move: so this is a beginner and an advanced move all in one.
Using a bench as support for your left hand and left knee, hold the weight in your right hand and let it dangle a bit. Row back with the dumbbell ending next to your hop/butt (not next to your chest).
Dead bug
Beginner/base move: Dead bug heel tap
Set up precisely the same as the heel tap, but instead of static arms and tapping the heel, you’ll be extending the right arm overhead and extending the left leg until the heel hovers right above the ground. Control the return back to center and then switch to left arm and right leg.
Hopefully you have a little more clarity around the meaning (meanings?) around the term resistance training! Did I confuse you further? Have any follow-up questions? Let me know!
