If you are new to resistance exercise, you need to know a few things before you start your resistance exercise training program. It is one of the popular and effective training programs which can help you to completely transform your body and become fit and healthy.

Choose the right exercises

Some of the resistance exercises are way better than others. If you want to build muscle, there are some exercises which you should perform. It is always better for you to choose moves that are multi-joint in nature. So, if an exercise has movement that happens at two or more joints, it is always better in comparison to exercises that involve single joint. If more muscles are involved because more number of joints are involved, you'll be able to move more weight and as a result of that produce a greater stimulus. Such multi-joint exercises will be more challenging than single joint movements and so they are better for building muscle. That is why bench press, that involves shoulders and elbow joints, is better than dumbbell fly and squat that involves ankles, knees and hips is better than leg extension.

Choose the proper weight

If you are a beginner, it is important to choose the proper weight. A proper weight means it is neither too much for you and nor too less. A weight is good for you if that allow you to just reach your target rep with good form. If you have to achieve the weight up or otherwise through your back into it, it is too much for you. Too much weight will increase the risk of injury. The target rep range of 8 to 12 reps is a scientifically identified ideal range which will help you to build muscle to the fullest extent possible. Such if you have chosen the right weight, and doing it with good form, within that target rep range, you will approach muscle failure while performing the exercise. The rep range will help you to build lots of strength along with muscle.

Until you get a better feel of the movement patterns, it is always advisable to start with light weight at least for the first couple of weeks. Once you can train in the more moderate rep ranges, you'll be able to start using heavier weights. As you progress, you can rip adding more and more weight while releasing the target rep range.

Do multiple sets

If you want to get the maximum benefit from resistance exercise and build more muscle and strength, you will need to do multiple sets of an exercise. After warmup, you will need to go for multiple sets of the same exercise before you move to another exercise. If you want to take your training to higher levels, you will lead to warmup first and then do multiple sets of one exercise. 3 to 4 sets of one exercise should be good enough for you as so many sets will allow you to fine tune the amount of weight you are using.

Control the motion

While performing resistance exercise, it is very important to ensure that you are controlling the motion while performing those exercises. Regardless of whether you are using a light or heavy weight, you will need to control the motion. Inhale and hold your breath as you lift the weight in a strong and forceful manner and exhale only over the top portion of the movement.

References

1. Free Exercise Resistance Loop Bands
2.Resistance training “ health benefits
3.Resistance training is medicine: effects of strength training on health