Like so many systems in the body, if you don’t use all your muscle fibers, you lose them over time.
If you’re older or have physical limitations, working on your muscular strength helps prevent loss of muscle mass and bone density.
The goal of resistance training is increased muscular fitness, both strength and endurance. Regardless of what type you choose, engaging in any resistance training is always better than doing none.
What should you do if you’re just starting out?
Choose between using resistance bands, free weights, resistance machines, or body weight as resistance. The main difference is the intensity of training.
For each workout, try to do at least eight to 10 different resistance exercises (at least six to start) that work your full musculature (upper body, lower body, and core).
If nothing else, start with strength training exercises that use your own body weight as resistance (like planks, lunges, or wall or modified knee push-ups).
Resistance bands, dumbbells, and household items used as resistance (e.g., full water bottles and soup cans) also all work to do these exercises at home on your own. Most training can be done seated for those with mobility and balance issues.
How often should you train?
You should ideally perform resistance training at least 2 nonconsecutive days each week, preferably 3.
Working the same muscle groups daily doesn’t allow adequate time for recovery and muscle repair between workouts, but if you want to resistance train more than 3 days per week, you can alternate muscle groups when you train on consecutive days.
Doing resistance training as infrequently as one day a week can still be beneficial for muscle mass and insulin action.
How hard should it feel?
You can gain or maintain strength by doing anywhere from 3 to 15 repetitions per set on each exercise and 1 to 3 sets, with rest between multiple sets.
Generally, working up to doing 8 to 12 repetitions and two to three sets is recommended, although you can get stronger from just doing a single set.
Start with an easier weight and more reps, and gradually work up to more resistance and fewer reps.
If you have joint limitations or other health complications, complete 1 set of exercises for all major muscle groups, starting with 10 to 15 repetitions and progressing to 15 to 20 repetitions before adding extra sets.
Your muscles should be working hard during the last 3 to 4 reps in each set. If it feels too easy, try a heavier resistance or weight; if you can’t complete your goal number of repetitions, try using a lighter weight.
What else do you need to do?
Make sure to warm up your muscles and joints before starting resistance training.
The best way to warm up if not also doing an aerobic workout, is to go through the same motions that are used for the workout, but without any resistance.
Take time to stretch any muscles that feel tight during workouts, since that will help with increasing both flexibility and strength.
How can I avoid getting injured?
To avoid injury or work around your existing joint limitations, progress slowly toward working out harder or more frequently.
It’s generally better to increase your weight or resistance first—only if the number of reps you’re doing is way too easy—and only then increase your number of sets and lastly add in additional training days.
Expect that it should take you six months or more to progress up to doing 3 days per week (and only if you want to) and doing up to 3 sets of 8 to 10 reps each—an optimal goal for most adults.
Resistance Training Goals, Recommendations, and Precautions
- Short-term goal: 1 to 2 times per week, 6 to 8 exercises to start
- Long-term goal: 3 days per week, 10 to 12 exercises
- 2 to 3 sets per exercise
- 10 to 15 reps per exercise to start; 8 to 12 reps per exercise later on
- Start slowly with training and build up
- Don’t resistance train the same muscle groups more often than every other day
- Gradually increase resistance or weight over time
- Perform exercises with slow controlled movements
- Extend limbs and use the full range of motion around each joint being worked
- Breathe out during exertion, and always avoid breath-holding
- Stop exercise if dizziness, unusual shortness of breath, chest discomfort, palpitations, or joint pain occurs
Cleo
Resistance training you mentioned sounds really good! However, where can I find a list of exercises that I can do at home?
Paula
Thank you
Patty
I need the flexibility work and am excited to begin the resistance workout. I have an issue I don’t know how to get around. One shoulder was replaced, damaged, infected and replaced with a cement block spacer for six months. It was removed and replaced in reverse which completely limits my upper body movements. I cannot pull the arm upwards, backwards, or away from the body. Below the elbow and my hand function well. Any options other than skip over those exercises?
Christel Oerum
You could try working with a resistance band. That way you can pull and stretch up to the limit of your mobility without any serious risk of injury. I recommend a loop resistance band (like the one you can find in our shop) and it doesn’t have to be the most expensive.