Resistance Training

To put it simply, resistance training promotes muscle growth. Some examples of resistance training include free weights, weight machines, resistance bands or your own body weight.

If you are considering resistance training please consider the following suggestions:

Consult your doctor
As with any diet or dramatic change in lifestyle you should consult your doctor before embarking on any new exercise program.

Seek Medical Advice
Seek further professional advice. Guidance from a gym instructor, personal trainer, or physiotherapist is necessary to ensure that you are doing each exercise correctly. Good advice will increase your potential gains and reduce the risk of injury.

Muscle Recovery
Train no more than three times per week to allow your muscles time to recover. Don’t be tempted to train more often as muscle growth occurs during recovery. If you need your fix of the gym, try something different whereby you work on cardio or alternate muscle groups.

Compound Exercises
Compound exercises are recommended to work multiple major muscle groups. For example, the squat and the bench press obvious work different multiple muscle groups. It is advised that you try and partner up with someone else in doing these exercises. The reasons for this would be both safety and motivation.

Short and Intense
Try to make your workouts short and intense instead of long and leisurely. This will provide you with a better chance for favourable results.

Variety
Remember that resistance training does not have the same cardiovascular benefits as aerobic activities like cycling and walking. Mix up your exercise routine for variety and maximum health benefits. For example, alternate your resistance and cardio workout days but remember you body needs time to rest so ensure that you have rest days and alternate the muscle groups being targeted.

Powders and Pills
You could be wasting your time and money on powders, pills and products that claim to increase muscle mass. Most of the claims are not scientifically proven so be careful.