How to Get Started with Resistance Training
December 11, 2023 | Tags:
What is Resistance Training?
Resistance training — or strength training — is a form of exercise that uses resistance to build muscle strength and endurance. It can help people of all ages reduce their risk of disease and improve their overall quality of life.
Why Someone Should Resistance Train
Resistance training can help people of all ages reduce their risk of diseases, reduce mortality and improve their overall quality of life.
It is always best to consult your physician before beginning any new exercise regimen.
Benefits of Resistance Training
The benefits of resistance training include maintaining muscle mass as we age. Metabolic rates typically decrease as we get older, so maintaining muscle mass can help keep our metabolism rates from decreasing. A high-performing metabolism wards off weight gain.
Resistance training can help reduce your risk of developing certain conditions and manage symptoms associated with some conditions, including:
- Arthritis
- Cancer
- Cardiovascular disease
- Dementia
- Depression
- Diabetes
- Hypertension
- Insomnia
- Low back pain
- Mental health
- Obesity
- Osteoarthritis
- Osteoporosis
Exercises
There are many different resistance training exercises. In the video above, Chaz McGrain, Senior Fitness Program Manager at Medical Mutual, demonstrates some simple exercises that you can complete with minimal equipment and space:
Upper body:
- Single-arm supported row (at 2:37)
- Dumbbell bent-over row (at 3:22)
Lower body:
- Supported squat (at 4:10)
- Dumbbell front squat (at 5:03)
Core:
- Kneeling pushup (at 5:46)
- Dumbbell bench press (at 6:43)
- Hip press (at 7:25)
- Dumbbell Romanian deadlift (at 8:16)
- Kneeling forearm plank (at 9:10)
- Forearm plank (at 10:02)
If you’re looking for a way to improve your health and fitness, resistance training is a good option. It is important to start slowly and gradually increase the intensity and duration of your workouts, especially if resistance training is new to you.
Get Started
Eligible Medical Mutual members have access to virtual and in-person wellness programs. Refer to your plan for more information.
Not a member? Find a plan that’s right for you.