Resistance training exercises make different muscles in the body strong, and supple. However, while designing a resistance training program keep in mind your exercise needs and fitness goals. Let’s take a look at this program and the benefits it offers.
Resistance training involves doing exercises which induce the muscles to contract against an external resistance. These exercises help to boost strength, tone the muscles, as well as help in endurance. You can either put to use your body weight for resistance or make use of external resistance equipment such as dumbbells, barbells, exercise tubes, bricks, bottles of water, etc.
There are a wide range of resistance training programs, which vary with the focus of the exercises. While designing a program to be used by a beginner, or a person who exercises regularly, you’ll need to consider certain crucial elements.
Key Considerations For Resistance Training Fitness Program
Prior to designing a program for men or women, you’ll need to give thought to the fitness goal.
For instance, a program for weight loss will not be identical to one that you design for muscle building. The type and number of exercises, number of sets, repetitions, will be based on the fitness goal. A program designed for endurance will consist of 3 sets of each exercise which will have 15 to 25 repetitions. The rest period between any two sets will be minimum 60 seconds. A program designed for weight loss or health and fitness will consist of 1 to 3 sets, with 10 to 15 repetitions, with a rest period of 60 seconds.
A program designed for strength training will comprise a number of sets in the range of 3 to 6, but the number of repetitions will decrease to 7 to 9, while the rest period will be a bit longer, for about 2 minutes. The endurance and health and fitness programs are suited more to a beginner.
The second key consideration after fitness goal is a fitness plan. Here you’ll need to determine the number and type of exercises to be included for each muscle group.
For instance, if your focus is to tone or lose weight in the lower body, then you’ll need to raise the number of exercises for the lower body and cut down the number of exercises for the upper body. This is often the case with resistance training for women. You’ll have to emphasize more on doing exercises such as squats, lunges, leg raises, kicks, etc., and avoid doing exercises for biceps, triceps, back, etc. On the flip side when men want to build their biceps and triceps, it is natural, that more emphasis is laid on upper body exercises, for biceps, triceps and chest.
In order to build strength in the legs, you’ll need to focus more on doing leg exercises. This is true of athletes, who need to pay more attention to strength in the legs along with stamina. If you are trying to improve your stamina, then you’ll need to pay more attention to stamina building exercises.