Resistance training may also be referred to as weight or strength training. These terms can be used interchangeably when discussing resistance training. They all refer to the practice of using increasingly heavier weights to overload the muscles, causing them to get stronger. The resistance component of the workout is the one that comes to mind when most people think of personal training.

Different Methods of Resistance Training

Resistance training may be performed using a variety of tools. There are machines, free weights, dumbbells, resistance bands, body weight, medicine balls, or even cans of soup. Anything that can load the muscle to the point of fatigue will do the trick. You can separate the types of resistance training equipment into three basic categories: isometric, isotonic, and isokinetic.

Isometric training, also referred to as static training, involves contracting the muscles without moving the joints. For example, you would instruct your client to contract the quadriceps (thigh) muscles by squeezing and holding for ten seconds. This form of training is typically used in a rehabilitation setting. Your healthy clients will find this form of training too easy and will become bored fairly quickly.

Isotonic, or dynamic, training is the most popular form of training. Dynamic training is what typically comes to mind when someone mentions strength training. You perform this type of training when you use dumbbells, free weights, machines, or other equipment to exert a force on the muscle while the joint is moving through a motion. Dynamic training can increase both muscular strength and endurance, and can be an exciting way to train clients.

Isokinetic means “same speed.” This form of training is similar to isotonic training in that it involves shortening and lengthening contractions. The difference is that equipment is used to keep the speed of movement the same throughout the movement, regardless of the force produced. The greater the force exerted upon the equipment, the greater the resistance the equipment will apply. The benefit to isokinetic training is that the movements are safe and controlled, so it does not cause postworkout muscle soreness. This form of training is not very practical due to the significant cost of the equipment, but will sometimes be found in health clubs or clinical settings.

Benefits of Resistance Training

Your clients will experience many physiological and psychological benefits from resistance training. They will be able to receive important feedback even when you are not present. They can view their chart and see how they have increased the amount of weight they can lift, and look in the mirror and see visible results of their hard work.

Everyone can benefit from resistance training. As people age they lose muscle mass, and the musculoskeletal system itself does not function as effectively. Resistance training can slow and even reverse this loss of bone, muscle, and function. The result is a healthier, more confident individual. Another, often overlooked, benefit to resistance training is that it helps to maintain a normal body weight. Most people assume that cardiovascular activity serves this function. While this is true, resistance training also plays a major role. Other benefits of resistance training include:

• Increased strength

• Muscle hypertrophy (growth)

• Faster metabolism

• Decreased body fat

• Increased self-esteem

• Increased bone density

• Increased speed and power

• Improved body awareness and control

People can be fearful of change, so when it comes to trying new exercises, empower your client through education. Teach him about the exercise and why it will be beneficial. Then demonstrate and, if possible, break the exercise down. Start simple and gradually increase the complexity or difficulty as your client becomes comfortable.