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Types of Resistance Training

Dumbbell Row
Dumbbell Row

What Is Resistance Training? Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.

Free Weights
Free Weights

The Pros and Cons of Free Weights versus Resistance Machines. 0; ... I recently reviewed seven of the best strength-training exercises using free weights or ...

image: pinterest.ca
Goblet Squat
Goblet Squat

Benefits of the Goblet Squat. Easy to learn; Little equipment needed; Strong core, quad, and back activation; Teaches resistance against forward collapse; Back tightness is easier to feel; One of my favorite benefits of the goblet squat is that it teaches upper back awareness.

source: t-nation.com
Hip Extension (Glute Bridges/Hip Thrusts)
Hip Extension (Glute Bridges/Hip Thrusts)

The Hip Thrust is a glute exercise designed to improve your strength, speed and power by teaching optimal hip extension. What is "optimal hip extension," and why should you care about it? It's all about the power in your glutes, which are among the most powerful muscles in your body. The glutes are designed to extend the hip or pull the leg behind the body. If your glutes are underdeveloped, your speed, power and strength are all compromised.

source: stack.com
image: lifehack.org
Lateral Squat
Lateral Squat

Step 3: Get into a squat position, knees at roughly a 45-degree angle, and walk sideways. Take 5 to 10 steps to the left, then right, keeping your knees bent and maintaining resistance on the band throughout.

Medicine Balls – Weighted Balls
Medicine Balls – Weighted Balls

Medicine ball training has been around since the ancient Greeks discovered health benefits from exercising with weighted balls. It is one of the oldest forms of strength and conditioning used to improve health, explosive power, and speed. Medicine balls are versatile, portable and a fad that lasted the test of time.

Pallof Press
Pallof Press

If you workout from home and don’t have access to a standing cable machine, you can perform your Pallof Presses using resistance bands instead. I’d recommend including this exercise in your routine 1-2 times per week, along with other core strength exercises I’ll be outlining in future posts.

source: seannal.com
Push-Up
Push-Up

The answer: Body-weight only exercises are certainly resistance training, but they only remain effective for so long. The training principle of "progressive overload" states that in order for an exercise to continue to be effective, progressive demands have to be placed on the body.

Split Squat (Stationary Lunge)
Split Squat (Stationary Lunge)

The split squat is a lunge -- often called a stationary lunge. The split squat and lunge target the same muscles and involve the same joint movements. However, the exercise technique is different for each movement, making the lunge a more challenging exercise.

Weight Machines
Weight Machines

Resistance training is a form of exercise that improves muscular strength and endurance. During a resistance training workout, you move your limbs against resistance provided by your body weight, gravity, bands, weighted bars or dumbbells.