BASICS OF RESISTANCE TRAINING.
Learn the basics of resistance training.
Resistance Training Guide
Resistance training is one of the most powerful tools for improving your strength, enhancing muscle endurance, and supporting long-term health and wellness. Whether you're a beginner, returning to exercise after injury, or looking to fine-tune your technique, understanding the fundamentals of resistance training is key to achieving your goals, safely and effectively.
At JY Exercise Physiology, I specialise in personalised strength and rehabilitation programs, helping people of all ages and abilities train smarter, move better, and feel stronger.
What Is Resistance Training ?
Also known as strength training or weight training, resistance training involves exercises that challenge your muscles to work against an external force. This resistance can come from:
Free weights (like dumbbells or barbells)
Resistance bands
Body weight (think push-ups or squats)
Cable or weight machines at the gym
When performed regularly and progressively, resistance training stimulates muscle fibres to grow and adapt, leading to increased strength, muscle mass, bone density, and overall physical performance.
Why Is Resistance Training Important ?
Resistance training isn’t just for athletes or bodybuilders, it’s essential for everyone. Here’s why:
✅ Increases Strength and Muscle Mass
Building and maintaining muscle is critical for daily function, injury prevention, and physical independence, especially as we age.
✅ Enhances Bone Density
Weight-bearing and resistance exercises are scientifically proven to stimulate bone growth and reduce the risk of osteoporosis and fractures.
✅ Boosts Metabolism and Supports Weight Loss
Muscle tissue is metabolically active, meaning it burns more calories at rest. More muscle = more energy burned throughout the day.
✅ Improves Joint Stability and Mobility
Stronger muscles help stabilise joints, improve movement patterns, and reduce the risk of pain or overuse injuries.
✅ Supports Mental Health and Mood
Studies show regular strength training can help reduce stress, anxiety, and symptoms of depression, while boosting confidence and self-esteem.
Resistance Training Basics: 5 Key Principles
If you're new to resistance training or looking to make it more effective, these core principles are your foundation for success:
1. Progressive Overload
To build strength and see results, your muscles need to be challenged over time. This means gradually increasing:
Weight or resistance
Number of reps or sets
Time under tension
Exercise complexity
2. Proper Form and Technique
Quality always beats quantity. Using correct form helps engage the right muscles, improves results, and prevents injuries. Start with lighter resistance and build confidence before increasing intensity.
3. Rest and Recovery
Recovery is where the magic happens. Allow at least 48 hours between training the same muscle group. Prioritise:
Adequate sleep
Hydration
Balanced nutrition
Active recovery (light walking, stretching, mobility work)
4. Exercise Selection: Compound vs Isolation
A good program includes both:
Compound exercises (like squats, lunges, push-ups, rows) which recruit multiple muscle groups and mimic everyday movements.
Isolation exercises (like bicep curls or calf raises) to target and strengthen specific muscles.
5. Frequency and Consistency
For general health, aim for 2–3 resistance training sessions per week, with a focus on total-body workouts. Remember, consistency is key to long-term strength and functional improvements.
Getting Started with Resistance Training
Whether you're training at home, in a gym, or under supervision, here’s how to build a safe and effective routine:
🔹 Start with the Right Resistance
Choose a resistance level that feels challenging by the final few reps, but doesn’t compromise form. As you grow stronger, gradually increase the load.
🔹 Follow a Structured Program
Balance is essential. Your program should include exercises for all major muscle groups: legs, back, chest, core, arms, and shoulders. Include warm-ups, cool-downs, and rest days.
🔹 Focus on Functional Strength
Train in a way that supports your everyday activities—whether that’s carrying groceries, climbing stairs, or getting up from the floor. Functional movements lead to real-world strength.
🔹 Work with a Qualified Professional
An Accredited Exercise Physiologist (AEP) can help you:
Build a safe, personalised program
Modify exercises for injuries or chronic conditions
Progress effectively without risking burnout or injury
At JY Exercise Physiology, we offer one-on-one sessions tailored to your unique goals, abilities, and health status.
Resistance Training for All Ages and Stages
You don’t need to be in your 20s or a gym junkie to benefit. In fact, resistance training is especially important for people over 50, those recovering from injury, or anyone managing a chronic condition like arthritis, diabetes, or osteoporosis.
With the right guidance, anyone can build strength safely, at any age.
Strength is a Superpower
Whether you’re aiming to improve mobility, prevent injury, stay active as you age, or simply feel stronger in your everyday life, resistance training is one of the best investments you can make in your health.
Whether you're new to exercise or looking to enhance your routine, incorporating resistance training into your fitness plan can lead to long-term benefits.
Contact me today to start your journey.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
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