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What is Resistance Training – A Comprehensive Guide

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Bored with cardio and want to switch towards resistance training? Or Are you confused about what is resistance training actually means? Or Did you frequently hear that resistance training is mainly for weight gain and muscle building but your goal is to lose weight?

In this article, I will cover all the above-mentioned points for you. The central focus of this article will be around what is resistance training. The rest of the information will be only briefly explained which will be discussed in detail later on in the coming articles. 

What Is Resistance Training?

Resistance training, weight training, or strength training are interchangeable terms. This is primarily a type of exercise regime in which more muscle and strength power is required rather than just lifting your heart rate. 

What is Resistance?

Resistance is the ability to Oppose something. Or the strength to confront something. 

What is Strength Training?

Resistance training is defined as the form of exercise which is performed against some amount of force. For example weights, or resistance bands.

Any form of exercise where you are pushing your body to work against gravity and force can be considered strength training. This weight or force added in exercise will make it harder to perform.

Types of Resistance Training

There are two essential types of strength training:


This form of resistance training is what uses only your own body weight combined movements and nothing else. Your body will be forced to push or pull against gravity in this. There are loads of bodyweight only or no equipment exercises available to perform. I am listing some examples of them below:

  • Push-Ups
  • Pull-Ups
  • Squats
  • Lunges
  • Butt bridge


When a form of workout like I mentioned above is being done with added weight or some equipment can be considered as equipment based resistance training. 

How Does This Help?

Adding equipment to your bodyweight exercises serves to increase the tension on your muscles, forcing your muscle to contract more. Hence, helps in building muscle. 

Likewise, you can also use resistance machines for this purpose. These machines are widely available in nearly any gym. But they might not be available and reachable for everyone. Or if you prefer to do exercise at home due to the ongoing pandemic of COVID 19. That is why free weights are always the best.

Resistance Training Equipment

Some of the equipment that can help you to perform and makes your workouts better are stated below:

  • Pair of Dumbbells. 
  • Kettlebells 
  • Resistance machines. 
  • Bars and rods. 
  • Bands. 

Resistance Training Benefits

Resistance training should be a part of your health and fitness regime Why? Because it provides you benefits you don’t know about. It’s incredibly important for both your health and your fitness. If you include strength training, your muscle will be building stronger, your stamina will increase, you will be able to burn fat, and become more flexible. Scroll down and have a look at the benefits in detail:


Firstly, it undoubtedly helps you in building your muscles strong. I mean there is no rocket science in this. You already know that when you lift weights or do strength training exercises you want your muscles to be stronger. Well, acting your muscles against a force will assist in building up your muscle mass and increase your muscle size eventually.


Secondly, it’s excellent for burning fat. You might always hear that people who do strength training want to bulk up rather than burning fat. Of course, it is not true as it’s not the case. Resistance training is a form of exercise and every form of exercise can help in losing weight despite the nature of the workout. 

Instead, it will have the dual benefit of losing fat and building muscle at the same time.


Thirdly, Exercise as a whole can help to build your stamina. With that strength training will help improve your stamina as well. This means you won’t get fatigued as easily as you build stronger. Strength training will also help make your joints more powerful and enhance your flexibility, diminishing your risk of injury.


Resistance training is perfect for toning and shaping your body. Side by side with growing your muscles, strength training can also help keep you trim and toned if that’s what your goal is– simply just keep the weights lighter, and your sets longer.


Your insight into well-being will also be improved if you add strength training in your workouts. It can not only boost your self-confidence but your mood as well. In fact, all kinds of exercises have been proven to have a decisive impact on your mental health as a unity, helping reduce depression and anxiety.


Studies suggest that strength training can help you build stronger bones especially for those who have fragile bones such as older adults. Long term resistance training tends to improve and build your bone density. Thus, you will have fewer chances of developing osteoporosis in your upcoming life.


You’re also likely to sleep properly as a consequence of combining strength training into your practice regime. So, in turn, leads a productive and happier life ahead, with the enhanced representation of everyday responsibilities.

Is Resistance Training Beneficial for Weight Loss?

Yes, definitely without a doubt. I will be making a whole series for weight loss. In that, I will be covering this aspect too. However, you need to know that any type of exercise whether it is 10,000 steps a day or resistance training can help you lose weight. 

Only with some variations, you can switch your muscle building to weight loss and muscle preservation. For instance:

  • Increase your number of repetitions
  • Add drop set and supersets.

In conclusion, I have covered for you what resistance training is. In the final analysis, it can be anything from moving your body against your own weight and gravity or adding weights and equipment to your exercise.

Furthermore, it can help your body, build muscle, lose weight, and stay toned. Just give a shot to resistance training. Then do let me know how you feel about it.


Dr. Riffat Humayun

I am a doctor by profession. Working as healthcare worker since 2015. With that also working as an experienced freelance writer, blogger, SEO expert, and content creator + strategist for a few years now. Position at loadedhealth.com - Author, content strategist, senior editor, SEO expert

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