Beginner's Guide to Resistance Training With Weights (Plus a SAMPLE 3-Day Workout Plan)
Resistance training weights, a cornerstone of physical fitness, has transcended beyond the realm of athletes and bodybuilders.
Today, it's recognized as an integral component of a holistic fitness regimen, suitable for individuals of all ages and backgrounds. This guide delves deep into the foundations of resistance training, elucidating its various facets for beginners eager to embark on this transformative journey.
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Introduction to Resistance Training
Resistance training is about challenging your muscles by making them work against some form of resistance. This resistance can emanate from free weights, machines, resistance bands, or even the weight of your own body. Over time, this consistent challenge leads to muscle adaptation, increasing strength, size, and endurance.
While many associate resistance weight training with bulging biceps and chiseled chests, its benefits are multi-dimensional, ranging from physiological to psychological. It's a versatile exercise modality that can be tailored to individual goals, whether it's gaining muscle, enhancing bone density, or simply boosting overall vitality.
Why Do People Choose to Resistance Train?
Resistance training is not monolithic; it comprises various sub-disciplines, each catering to specific fitness goals:
Muscle Hypertrophy
Centered around muscle growth, hypertrophy training is characterized by moderate weights paired with higher repetitions, typically 8—15 reps per set. This method focuses on exhausting the muscle, promoting cellular changes that increase muscle volume.
Strength Development
The goal here is to increase the force output of the muscle, which means how much you can lift. This is done by training with heavier loads, often in the 2-5 rep range. This range also helps increase your neural drive, allowing your muscle fibers to contract more in unison to produce more force at once.
Local Muscular Endurance
As the name suggests, muscular endurance training aims to bolster the muscle's ability to sustain repeated contractions over an extended period. It typically involves lighter weights executed for more repetitions, say 15-20 reps per set. This training is especially beneficial for athletes or professionals whose activities demand prolonged muscular effort.
Power Output
Power training marries strength with speed. It's about generating the maximum force in the shortest possible time. This approach usually involves lifting relatively heavier weights for fewer repetitions, often between 1-5 reps per set. Weightlifting, an official Olympic sport, includes snatches and clean and jerks.
4 Benefits of Resistance Training
The allure of resistance training lies not just in its capacity to transform physique but also in its plethora of health benefits:
Improved Muscle Mass
Age-associated muscle loss, termed sarcopenia, begins as early as one's 30s. Left unchecked, this can lead to frailty and functional decline in the later years. Strength training serves as an antidote, preserving and even augmenting muscle mass, ensuring metabolic health and physical vigor.
Bone Health
Regular resistance training augments bone mineral density, a preventive measure against osteoporosis, a condition where bones become fragile and susceptible to fractures. The mechanical stress from lifting weights stimulates bone-forming cells, leading to stronger, denser bones.
Better Physical Function
Beyond aesthetics, resistance training enhances functional fitness, ensuring ease in daily activities. From lifting groceries to climbing stairs, a strong musculature makes life's chores less taxing. Additionally, it improves posture, balance, and coordination, reducing the risk of falls, especially in the elderly.
Mental Health Benefits
The psychological dividends of resistance training are profound. Regular engagement has been shown to alleviate symptoms of anxiety and depression, boost self-esteem, and enhance cognitive function. The endorphin release post a strength workout often brings about a euphoric "exercise high," promoting a sense of well-being.
Basic Equipment Needed for Resistance Training
For those keen on delving into resistance training, certain equipment serves as the foundation:
Barbells
Barbells are longer weights that can be loaded with weight plates. They are pivotal for heavy compound exercises like squats, deadlifts, and bench presses. Barbells facilitate the lifting of heavier weights, promoting significant muscle and strength gains.
Dumbbells and/or Kettlebells
These are handheld weights that come in various sizes and increments. They are highly versatile and can be used in a multitude of exercises, targeting both upper and lower body muscle groups. They allow for unilateral training, ensuring both sides of the body receive equal work, helping to correct imbalances.
Machines
Strength training machines are typically found in gyms and offer guided motion. They are especially beneficial for isolating specific muscle groups and can provide added safety, especially for beginners unfamiliar with free weight movements.
Bodyweight
Bodyweight training is a fine way to build muscle and strength, especially if you are sufficiently challenged enough by your own bodyweight. If you struggle to do enough reps with your body weight, then you will need to use weights or machines. Likewise, if you find your bodyweight is too light to hit the rep ranges (and struggle to complete the set, then you should use machines and free weights).
Best Types of Exercise: Compound vs. Isolation Exercises
In the realm of resistance training, exercises are broadly categorized into two types: compound and isolation. Both have distinct characteristics, benefits, and applications, and understanding their nuances can optimize one's training regimen.
Compound Exercises
Compound exercises are multi-joint movements that engage multiple muscle groups concurrently. Some examples are squats, deadlifts, bench press, and pull-ups.
Compound exercises offer you the ability to be very efficient with your workouts as they engage various muscles simultaneously, providing a comprehensive workout in a shorter time frame. In doing so, they demand more energy, leading to a higher caloric expenditure.They often mimic natural, everyday movements, enhancing functional abilities. Lastly, they can elicit a potent hormonal response, promoting muscle growth and fat loss.
Isolation Exercises
Isolation exercises target a singular muscle group, isolating it from others. Some common examples are bicep curls, leg curls, and tricep pushdowns.
Isolation exercises serve their place in a good program, as they are excellent for honing in on a specific muscle, mainly for aesthetic refinement or rehabilitating an injured muscle.
They also can help you add variety to a workout and allow for a diversified workout regimen, preventing monotony. Lastly, you can use isolation exercises to address any muscle imbalances you may have or if one muscle is lagging in development.
7 Best Beginner-Friendly Compound Exercises
Below are some of the best exercises to base your workout routine around. The below movements account for roughly 75-80% of your workouts. You can then add in more isolated exercises with the remaining 20-25% of your time in the gym.
Squats
Often termed the "king of exercises," squats primarily target the quads and glutes. Holding a barbell on the upper back, one lowers into a seated position and then pushes up to standing, ensuring the knees don't extend beyond the toes. You can also do this with dumbbells, however, a barbell is ideal, as dumbbells will become limiting as you get stronger.
Bench Press
This is a quintessential chest exercise, also engaging the triceps and shoulders. Lying on a bench, one pushes a barbell from chest level to arm's length above. You can also do this with dumbbells or machines.
Deadlift
Targeting the back, glutes, hamstrings, and core, the deadlift involves lifting a barbell from the ground to a standing position using a hip-hinge movement. This included Romanian deadlifts, stiff leg deadlifts, trap bar deadlifts, sumo deadlifts, and conventional deadlifts.
Rows
Using either dumbbells or a barbell, rows work the back muscles. Bent over with a neutral spine, the weight is pulled towards the hip, squeezing the shoulder blades together.
Pull-Ups, Chin-Ups, Pulldowns
Pull-ups target the back and biceps. Using an overhead bar, one pulls up until the chin is above it. You can also include chin-ups (palms facing you) to target more of the arms and back. Lastly, assisted pull-up machines or lat pulldowns are also great if you struggle to do these with good form.
Overhead Press
This exercise emphasizes the shoulders, with secondary engagement of the triceps. Holding a barbell at shoulder height, it's pressed overhead to full arm extension.
Compound Machines
Machines like the leg press, lat pulldown, and chest fly are excellent for beginners to hone their form and target specific muscles. They offer stability and can be adjusted to accommodate different strength levels.
When to Choose Compound vs Isolation Exercises Over the Other?
Choosing which type of exercise (compound or isolation) to choose for your workouts depends on the goal of the movement or session. Often, you will have a combination of compound and isolation exercises in a workout.
Building Strength & Muscle Mass
Compound exercises should be the cornerstone. Their ability to engage multiple muscles and allow for heavier weights makes them ideal for foundational strength and bulk.
Muscle Definition & Rehabilitation
Isolation exercises shine here. They can target specific muscles that might be lagging or require rehabilitation post-injury.
Learning How to Lift (Beginners)
A regimen anchored in compound exercises is beneficial. It lays a solid foundation, teaching essential movement patterns and offering maximum benefits for the time invested.
Progressing Your Training (Non-Beginners)
A mix of compound and isolation becomes pivotal. As one's body adapts, targeting specific muscles through isolation exercises can induce further growth and refinement.
Full-body Workouts
Compound exercises are paramount. They ensure a holistic workout, hitting all major muscle groups.
Split Routines
If one is following a split routine (like "Leg Day" or "Chest Day"), incorporating both compound and isolation exercises ensures comprehensive muscle engagement.
Personal Preference & Motivation
Some individuals find immense satisfaction in lifting heavy weights in compound movements, relishing the challenge. Others might prefer the focused burn of isolation exercises. Listening to one's body and aligning with personal preferences can boost motivation and adherence to the regimen.
Remember, both compound and isolation exercises have their unique merits. The key is to strike a balance tailored to one's goals, experience level, and preferences. While compound exercises provide the foundation, isolation exercises offer the finesse, ensuring a well-rounded and effective strength training journey.
3-Day Beginner Strength Training Program
This program offers a balanced approach, targeting all major muscle groups throughout the week while allowing for adequate recovery. As one progresses, the weights, sets, and reps can be adjusted to continually challenge the body and promote growth.
Note: Before starting any exercise program, it's always a good idea to consult with a fitness professional or healthcare provider. Ensure proper form to minimize the risk of injury, and consider seeking guidance from a personal trainer when initially learning these exercises.
Day 1: Upper Body Focus
Warm-Up: 10 minutes of light cardio (e.g., treadmill walk or stationary cycling).
Barbell Bench Press (Compound)
Sets: 5
Reps: 8-10
Rest: 90 seconds
Dumbbell Overhead Shoulder Press (Compound)
Sets: 4
Reps: 8-10
Rest: 90 seconds
Lat Pulldown Machine (Compound)
Sets: 5
Reps: 10-12
Rest: 90 seconds
Dumbbell Bicep Curls (Isolation)
Sets: 3
Reps: 12-15
Rest: 60 seconds
Tricep Pushdown Machine (Isolation)
Sets: 3
Reps: 12-15
Rest: 60 seconds
Cool Down: Stretching focusing on the worked muscles.
Day 2: Lower Body Focus
Warm-Up: 10 minutes of light cardio.
Barbell Squats (Compound)
Sets: 3
Reps: 8-10
Rest: 90 seconds
Leg Press Machine (Compound)
Sets: 3
Reps: 10-12
Rest: 90 seconds
Dumbbell Lunges (Compound)
Sets: 2
Reps: 10 (each leg)
Rest: 90 seconds
Leg Curl Machine (Isolation)
Sets: 4
Reps: 12-15
Rest: 60 seconds
Dumbbell Calf Raises (Isolation)
Sets: 3
Reps: 15-20
Rest: 60 seconds
Cool Down: Stretching, especially targeting the legs and hips.
Day 3: Full Body Focus
Warm-Up: 10 minutes of light cardio.
Deadlifts with Barbell (Compound)
Sets: 3
Reps: 8
Rest: 90 seconds
Pull-Ups or Assisted Pull-Up Machine (Compound)
Sets: 3
Reps: 6-8 (or as many as one can manage)
Rest: 90 seconds
Dumbbell Incline Chest Press (Compound)
Sets: 4
Reps: 10-12
Rest: 90 seconds
Dumbbell Step-Ups (Compound)
Sets: 3
Reps: 10 (each leg)
Rest: 90 seconds
Chest Press Machine (Compound)
Sets: 4
Reps: 12-15
Rest: 60 seconds
Cool Down: Full-body stretching, emphasizing relaxation.
Final Words
While vast and intricate, the world of resistance training is gratifying. As beginners, the journey might seem daunting, replete with challenges and doubts. However, with perseverance, consistency, and a willingness to learn, the physical and mental results can be life-altering.
Remember, every expert was once a beginner. Trust the process, celebrate small victories, and embrace the journey of becoming the best version of yourself.
References
Schoenfeld, B. J., & Grgic, J. (2018). Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy. Strength and Conditioning Journal, 40(4), 107-112.
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674-688.
Newton, R. U., & Kraemer, W. J. (1994). Developing explosive muscular power: Implications for a mixed methods training strategy. Strength & Conditioning Journal, 16(5), 20-31.
Phillips, S. M. (2015). Nutritional supplements in support of resistance exercise to counter age-related sarcopenia. Advances in Nutrition, 6(4), 452-460.
Layne, J. E., & Nelson, M. E. (1999). The effects of progressive resistance training on bone density: a review. Medicine & Science in Sports & Exercise, 31(1), 25-30.
Latham, N. K., Bennett, D. A., Stretton, C. M., & Anderson, C. S. (2004). Systematic review of progressive resistance strength training in older adults. Journal of Gerontology, 59(1), 48-61.
Rosenbaum, S., Tiedemann, A., Sherrington, C., Curtis, J., & Ward, P. B. (2014). Physical activity interventions for people with mental illness: a systematic review and meta-analysis. The Journal of Clinical Psychiatry, 75(9), 964-974.