Resistance Training Program

Resistance training include exercises which cause the muscles to contract against an external resistance. They help to increase strength, tone the muscles and also help in endurance. One can either make use of body weight for resistance or use external resistance equipment like dumbbells, barbells, exercise tubes, bricks, bottles of water, etc. There are different types of resistance training programs. These programs differ in the focus of the exercises. When you are designing a program for beginners, or for people who are regulars with exercise, you will have to take certain factors into consideration.

Design Resistance Training Program

When you are designing a program for men or women, you will have to keep the fitness goal in mind. For example, a program for weight loss will differ from one for muscle building. The type and number of exercises, number of sets, repetition, will depend on the fitness goal. While designing a program for endurance, there will be 3 sets of each exercise and it will have 15 to 25 repetitions of each exercise. The rest period between any two sets will not be more than 60 seconds. If you are designing resistance training for weight loss or if health and fitness is the goal, then the number of sets will be anywhere between 1 and 3. The repetitions will be 10 to 15. Like is the case with endurance training program, the rest period will be not more than 60 seconds. If you want to do strength training, then the number of sets will increase, and will be anywhere between 3 and 6. However, the number of repetitions will decrease to 7 to 9 repetitions and the rest period is much longer at around 2 minutes. While designing for a beginner the endurance and health and fitness programs are appropriate.

After fitness goal, fitness plan is the next important point to be considered. In this the number of exercises and type of exercises to be included for each muscle group will have to be decided. For example, if you want to tone or lose weight, in the lower body, then you will have to increase the number of exercises for the lower body and reduce the number of exercises for the upper body. This is often the case with resistance training for women. Exercises like squats, lunges, leg raises, kicks, etc. will be more concentrated upon as compared to exercises for biceps, triceps, back, etc. On the other hand, when men want to build their biceps and triceps, it is natural, that lower body exercises will make way for biceps, triceps and chest exercises. If you want to build strength in the legs, then leg exercises will have to be focused upon. This is true of athletes, who have to concentrate a lot on leg strength along with stamina. If your fitness goal is stamina, then accordingly exercises for stamina help in reaching the goal.

You may want to know the exercises, which can be a part of the program. It is important, that you choose the right exercises for your goal. There are a number of resistance band exercises, which can also prove to be useful. Let's see the exercises.

• Upper Back: Push ups, pull ups, chin ups, seated rows
• Lower Back: Trunk Extension, plank, superman
• Chest: Bench press, flys, push ups
• Biceps: Curls, push ups, overhead press
• Triceps: Overhead extension, dips
• Shoulders: Lateral raise, front raise, push ups, shrugs, overhead press
• Abdomen: Crunches, trunk twists, plank, reverse crunches, bicycles
• Legs: Leg curl, leg extension, squats, leg press, thigh adduction, thigh abduction
• Glutes: Squats, lunges, knee ups, step ups, hip extension

Before you start with the resistance training exercises, it is important, you also do some warm up exercises, to prevent injuries. One can make use of different exercise equipment for resistance training program, however, body weight is the best for resistance training. There is also an added advantage of doing these exercises. They can easily be done anywhere, even when you are traveling. Contrary to belief, body weight provides the best resistance.