The Benefits of Using resistance measurement

Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build strength, anaerobic endurance and size of skeletal muscles.

Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.

A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. Australia’s physical activity and sedentary behaviour guidelinesExternal Link recommend that adults do muscle strengthening activities on at least two days each week.

Vary your progressive resistance training program every six to eight weeks to maintain improvement.

Variables that can impact on your results include:

• Sets.
• Repetitions.
• Exercises undertaken.
• Intensity (weights used).
• Frequency of sessions.
• Rest between sets.

If you vary your resistance training program through the number of repetitions and sets performed, exercises undertaken and weights used, you will maintain any strength gains you make.

Examples of resistance training

There are many ways you can strengthen your muscles, whether at home or the gym.

Different types of resistance training include:

• Free weights – classic strength training tools such as dumbbells, barbells and kettlebells.
• Medicine balls or sand bags – weighted balls or bags.
• Weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics.
• Resistance bands – like giant rubber bands – providing resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement.
• Suspension equipment – a training tool that uses gravity and the user's body weight to complete various exercises.
• Your own body weight – can be used for squats, push-ups and chin-ups. Using your own body weight is convenient, especially when travelling or at work.

Health benefits of resistance training

Physical and mental health benefits that can be achieved through resistance training include:

• Improved

  muscle

  strength and tone – to protect your

  joints

  from injury.
• Maintaining flexibility and balance, which can help you remain independent as you age.
• Weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more

  kilojoules

  when at rest.
• May help reduce or prevent cognitive decline in older people.
• Greater stamina – as you grow stronger, you won’t get tired as easily.
• Prevention or control of chronic conditions such as

  diabetes

  ,

  heart disease

  ,

  arthritis

  ,

  back pain

  ,

  depression

  and obesity.

• Pain

  management.
• Improved mobility and balance.
• Improved posture.
• Decreased risk of injury.
• Increased bone density and strength and reduced risk of

  osteoporosis

  .
• Improved sense of wellbeing – resistance training may boost your self-confidence, and improve your body image and your

  mood

  .
• Improved

  sleep

  and avoidance of

  insomnia

  .
• Increased self-esteem.
• Enhanced performance of everyday tasks.

Basic principles of resistance training

Resistance training consists of various components. Basic principles include:

• Program – your overall fitness program is composed of various exercise types such as aerobic training, flexibility training, strength training and balance exercises.
• Weight – different weights or other types of resistance, for example a 3 kg hand weight or fixed weight, body weight or rubber band will be used for different exercises during your strength training session.
• Exercise – a particular movement, for example a calf-raise, that is designed to strengthen a particular muscle or group of muscles.
• Repetitions or reps – refers to the number of times you continuously repeat each exercise in a set.
• Set – is a group of repetitions performed without resting, for example, two sets of squats by 15 reps would mean you do 15 squats then rest muscles before doing another 15 squats.
• Rest – you need to rest between sets. Rest periods vary depending on the intensity of exercise being undertaken.
• Variety – switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt and strengthen.
• Progressive overload principle – to continue to gain benefits, strength training activities need to be done to the point where it’s hard for you to do another repetition. The aim is to use an appropriate weight or resistant force that will challenge you, while maintaining good technique. Also, regular adjustments to the training variables, such as frequency, duration, exercises for each muscle group, number of exercises for each muscle group, sets and repetitions, help to make sure you progress and improve.
• Recovery – muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again.

Resistance training for beginners

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or safety net to help decide if the potential benefits of exercise outweigh the risks for you.

Print a copy of AUSactive’s adult pre-exercise screening toolExternal Link and discuss it with your doctor, allied health or exercise professional.

The Australian Physical Activity and Sedentary Behaviour GuidelinesExternal Link recommend that you undertake strength building activities at least two days a week. These activities should work all the major muscle groups of your body (legs, hips, back, chest, core, shoulders, and arms).

Starting resistance training

It is important to pay attention to safety and form in order to reduce the risk of injury. An AUSactive registered professionalExternal Link can help you develop a safe and effective program.

To start, a typical beginner’s strength training program involves:

• Eight to ten exercises that work the major muscle groups of the body and are performed two to three times per week.
• Beginning with one set of each exercise, comprising as few as eight repetitions (reps), no more than twice per week.

Your aim is to gradually increase to two to three sets for each exercise – comprising eight to 12 reps, every second or third day. Once you can comfortably complete 12 reps of an exercise, you should look at progressing further.

Warming up before resistance training

Warm up your body before starting your strength training exercises. Start with light aerobic exercise (such as walking, cycling or rowing) for around five minutes in addition to a few dynamic stretches. Dynamic stretching involves slow controlled movements through the full range of motion.

Advanced resistance training

To get the most gain from resistance training, progressively increase the intensity of your training according to your experience and training goals. This may mean increasing the weight, changing the duration of the contraction (the time during which you sustain holding the weight reducing rest time or increasing the volume of training.

Once you’ve been doing resistance training regularly for four to six weeks, you can progressively increase the intensity of your training as your muscles adapt.

Research suggests that expert supervision and instruction may improve your results as it will ensure you practice proper technique and follow safety principles. If you experience any discomfort or pain, contact a health professional before progressing with your program.

Repetitive maximum (RM) and resistance training

The best way to develop muscle strength is for the muscle to contract to its maximum potential at any given time – maximal voluntary contraction (MVC). In resistance training, MVC is measured by the term XRM, where RM is the maximum number of repetitions that can be completed with a given resistance or weight. X is the number of times a certain weight can be lifted before the muscle fatigues.

It is the RM range that determines what type of improvements the muscles will make. The optimal range for improving muscle strength is 8–12 RM for a beginner and 2–6 RM for the more advanced.

For example, the formula 7RM means the person can lift the weight (let’s say 50 kg) seven times before the muscles are too fatigued to continue. Higher weights mean lower RM – for example, the same person could possibly lift a 65 kg weight, but fewer than seven times.

Lower weights typically result in a higher RM – for example, the same person could lift a 35 kg weight about 12 times before muscle fatigue sets in. MVC principles can help you gain the most benefit from your workouts. A good rule of thumb is to only increase the weight between two and 10 per cent once you can comfortably do two repetitions above the maximum.

Applying MVC to meet advanced resistance training goals

The principles of strength training involve manipulation of the number of repetitions (reps), sets, tempo, exercises and force to overload a group of muscles and produce the desired change in strength, endurance, size or shape.

Specific combinations of reps, sets, exercises, resistance and force will determine the type of muscle development you achieve. General guidelines, using the RM range, include:

• Muscle power: 1 – 5 RM per set, performed explosively.
• Muscle strength: 1 – 6 RM per set, controlled.
• Muscle size (hypertrophy): 6 – 12 RM per set, controlled.
• Muscle endurance: 12 – 15 or more RM per set, controlled.

Muscle recovery during advanced resistance training

Muscle needs time to repair and grow after a workout. Not giving your muscles enough time to recover means they will not get bigger or stronger. A good rule of thumb is to rest the muscle group for at least 48 hours.

Once you have sufficient experience in resistance training, and with the support of a qualified allied health or exercise professional, you might like to consider a split program. For example, you could work your upper body on Mondays and Fridays, and your lower body on Wednesdays and Sundays.

Gaining strength from advanced resistance training

Most beginners experience a rapid increase in strength, followed by a plateau or levelling-out of strength improvements. After that, gains in muscle strength and size are hard-earned.

When you start resistance training, most of your initial increase in strength is due to a phenomenon called neural adaptation. This means that the nerves servicing the muscles change their behaviour. The nerves are thought to fire more frequently (prompting increased muscle contraction) and more motor units are recruited to perform the contraction (a motor unit is the nerve cell and its associated muscle fibres). This means you become stronger, but the muscles remain the same size – you’ve hit the plateau.

In time, muscle cells respond to continuous resistance training by increasing in size (hypertrophy), so don’t be discouraged by reaching the plateau – it is actually an encouraging sign that gains in muscle size are soon to follow. Various techniques may help you shorten the plateau period.

Varying your workouts can help you push past a plateau. The theory of variation is that you can coax growth and strength from your muscles by surprising them with a range of different stresses. The muscles will respond in size and strength as they are forced to adapt.

Be guided by your gym instructor or personal trainer, but suggestions include:

• Increase the number of repetitions.
• Increase your workout by 10 or 15 minutes.
• Increase the frequency of workouts, keeping in mind that each muscle needs at least 48 hours of recovery time. Once you are more experienced, you may like to consider splitting body parts over the different days of the week – for example, chest, shoulders and triceps in session one, back, biceps and abdominal muscles in session two, and legs in session three.
• Switch to different exercises – for example, focus on exercises that use multiple muscle groups and that are functional or specific in nature, meaning that they relate to activities of daily living or sporting requirements.
• Increase the weight by about five to 10 per cent.
• Cross-train with other activities such as swimming or running.
• Change your workout about every four to eight weeks to keep your muscles guessing.

Where to get help

(Last Updated On: May 13, 2019)

I realize for many of you resistance band training remains a new and unique training approach that comes with several questions and concerns.
Makes sense knowing 90% of what is written about strength training focuses on the use of free weights and machines.  Being a fitness enthusiasts who was into lifting weights only, when I first started using flat bands in 1996, I had the same questions and concerns is suspect many of you have.   However over the years it has become very apparent through training 1000’s of fitness adults, band training has significant benefits as well as limitations when compared to their free weight counterpart.

The Next Step

While training with bands for almost 20 years I can assure you I have thought through every exercise, workout and training approach I have shared to make sure what I share with you was proven and honest at the time. It has never been about making up content just to sell a band. No question over the years I have changed my opinions on a few ways we now train with flat continuously looped layered bands but overall in looking back, many of the same principles, techniques and recommendations still hold true.

If you are not changing, the likelihood is you’re not getting better

Like with any training device there are pros and cons and flat continuously looped resistance bands are no different. I want to address these pros and cons that have become apparent over the past 20 years of training with flat bands in hopes of helping clear up some of the questions, concerns and confusion you may have about resistance band training and how it compares to free weight training.

However before you dive into reading this blog please review these common understandings so we start off on the same page when it comes to what I mean by resistance band training.

1. Resistance band training is about training with flat continuously looped layered bands.  Not tubes, bungee cords, molded flat bands or braided elastic bands.
2. Resistance bands are not dumbbells or barbells. They are not made of iron and can be damaged and will break if not used properly.
3. All bands like many products are not created equal; there are low quality and high quality manufactured bands. Quantum Bands are my choice because they are 100% latex, layered not molded and are manufactured using a latex bonding process with  the application of a latex welded to eliminate peeling of the top layer.
4. I am passionate about resistance band training but am not advocating training with bands only. Instead my goal is to convince you that they need to be a consistent part of your training program on an every workout basis.
5. Resistance band training is not designed to simply replicate free weight exercises but instead provide exercise options unmatched by free weights that are important to building a body that looks, feels and moves great.

After reading this blog, YES I hope you will consider testing out Quantum Bands but I am perfectly fine if you don’t. My goal is simply to help improve your knowledge about why resistance band training (not Quantum Bands specifically) should be a significant part of your weekly training routine along with traditional free weight devices if you enjoy training with weights.

Advantage #1 – You can Train Anywhere

Obviously resistance bands are very light weight which makes them extremely portable. However when combining this unmatched portability with an unlimited resistance capacity and the ability to apply this resistance in multiple force vectors while performing any movement, it makes the advantage of “Training Anywhere” even more powerful.

Advantage #2 – It’s a Low Cost Investment

Next to training with body weight only which is FREE, resistance band training is easily the most cost effect form of resistance training when you take into consideration the unlimited exercise options and the ability to impact all components of fitness and performance. To emphasize this point realize it would require 9 pairs of dumbbells ($200+ expense) to create the same resistance variability (10 to 50lbs) that one pair of red small bands ($22 value) can create.

Advantage #3 – Unique Resistance you can’t get from weights

Resistance bands create what is referred to as an “ascending resistance” which is significantly different than a free weight’s constant resistance. First of all an ascending resistance, which continually increases as range of motion increases, will increase work output through the full range of motion.
Secondly an ascending resistance causes a higher degree of end range stabilization which happens to be where stabilization is needed to help in preventing injury.
Lastly an ascending resistance allows movements velocity to change and be accelerated which is exactly how the body increases power. As result bands neurologically teach the body how to accelerate force which is the key to enhancing power production, something we all use every day in life not just sport.

Advantage #4 – Joint Friendly

Repeated joint compression and lack of joint stabilization is what ultimately breaks down joint surfaces. Resistance bands create significantly less joint compression because they are not totally gravity dependent like free weights. Therefore bands can train using horizontal and rotational forces which create far less joint compression. Essentially band training eliminates having to always train muscles using the same patterns of movement which in turn is far more joint friendly.

Advantage #5 – Resistance Band Training can train all components of fitness and performance

Having one training tool that is portable enough to go anywhere and be able to train all aspects of fitness and performance including…….

• Flexibility
• Muscle Strength
• Muscle growth
• Power
• Cardio
• Core
• Fat Loss
• Mobility
• Balance
• Coordination
• Agility
• Speed
• Quickness

….. And still achieve solid results, is a training tool that can make a huge impact on looking, feeling and moving great. A resistance band’s light weight construction and variable resistance allows it to be applied to the body in multiple ways that in turn allows for a wide variety of training objectives to be addressed effectively.

Advantage #6 – Trains the body to work as a complete unit by training movements not muscles

Resistance band training is not a tool designed to only replicate free weight movements. Instead it is tool that can replicate any functional movement while applying an unloading, movement retraining assistance or a strength enhancing, muscle building resistance. As a result resistance band training will make movements and muscles stronger while simultaneously improving movement coordinated.

Advantage #7 – Creativity and Variety is endless

Resistance bands portability and unique resistance capability along with the ability to apply resistance to any movement our body can perform, provides the user an endless variety of exercise options. Along with this variety, bands also provide a high level of versatility which opening up the opportunity for a tremendous amount of individual creativity.

Advantage #8 – NO excuse Training

The #1 key to getting training results requires staying consistent and eliminating excuses. Resistance
bands are defined by their ability to provide great workouts that can accommodate Anybody, Anywhere, Anytime, while training Any Movement at Any Intensity.  So exactly why did you miss your workout?

Advantage #9 – Core stability and joint mobility challenged on every movement

Resistance band training is a system designed to train the body as a complete kinetic chain versus individual segments. As a result 90% of all exercises require simultaneous activity of the lower and upper body which means the core is involve on every rep.

Being elastic means there is a driving force encouraging greater range of motion on every concentric reach, lunge, squat or step which means muscles are being asked to stabilize and lengthen throughout an entire workout.

Advantage #10 – Bands provide resistance to all movements including complex multi-joint and muscle movements like running, jumping, walking and crawling

Being able to add resistance to complex functional movements like running, crawling, jumping or walking provides individuals the opportunity to train cardio and strength simultaneously while enhancing all the components that come with performing complex movements like coordination, balance, agility and rhythm.

Advantage #11 – Progressions and regressions can be instantly applied

Progressing or regressing with bands is as simple as changing up the level of tension in the band. This can occur by step back or forward on attached or partner attached training and changing up band size on attachment free training. Along with that you can always change speed of movement or incorporate a corresponding secondary movement that compliments the primary movement. Example of this is adding a step with a horizontal pull or push.

Disadvantage #1 – Band resistance is not the best resistance to offset the effects of gravity

Gravity is a key drive of function along with momentum and ground reaction forces. Band resistance can influence gravity but free weight resistance is definitely a more effective developer of gravity based vertical plane strength and since gravity is not going away, staying strong against gravity is key to maintain good life long function.

Disadvantage #2 – Bands can break

Fact – Resistance bands are not made of iron
Fact – Layered flat bands are 300x more durable than flat molded and tubular bands
Fact – Each 41 inch Quantum band can safely stretch 2 yards
Fact – Over 99% of the bands we replace are due to user error.

These are important facts to reinforce the point that yes bands can break but training error and poor quality manufacturing is the primary reason they do. Plus comparing tubes to flat bands is like comparing apples to oranges while making sure flat bands are layered not molded is important. For those whose bands last for years, it comes down to having learned how to use them correctly which is the key to successfully implementing any new training tool.

Disadvantage #3 – Difficult to quantify and measure gains

Flat band resistance is a variable resistance that is dictated by length of stretch, width of band and thickness of band. As a result it is difficult to determine exact poundage of resistance which for those that need numbers can be a resistance band frustration.

Disadvantage #4 – Difficult to reflect back on training progress

Along with not being able to quantify band resistance, it also becomes challenging to reflect back on previous training levels to determine progress. Very often progress with resistance band training is measure on how individual are performing with day to day activities, recreational activities or how they strength changes when attempting to lift a dead weight. However progress can also be measured by the ability to return back to strength training after having to discontinue due to joint injury or pain.

Disadvantage #5 – Difficult to build a lot of muscle mass

Free weight training for muscle hypertrophy has been well documented and proven to work. Band resistance has also shown muscle hypertrophy gains but not to the degree that free weights have. As a result even though resistance bands can create muscle hypertrophy, free weight training remains the best catalyst toward achieving that goal.

Now that we have a better understanding about the pros and cons of resistance band training I want to discuss a few problems that exist on how resistance band training is being portrayed in the fitness and performance training community.

Bands are for toning

Resistance band training has for year been looked upon as a way to “tone muscles” or rehabilitate injuries. This may be the case when using tubular devices and thera-band but it is definitely not the case when it comes to training with flat continuously looped layered bands. Unfortunately if you google resistance bands you will find more about tubular bands than flat bands with no differentiation in training discussed between the two types of bands. Therefore flat resistance bands are grouped with tubular bands which is like saying barbells and kettlebells are the same thing. It is because of this lack of differentiation with tubular bands that flat bands are looked upon as primarily a low resistance muscle toning device.

Muscles are Dumb….Ask them if they can determine the difference between a Dumbbell and a Band … They Can’t

Why not both

Muscles are reactors and adaptors to stimuli that challenge them. That challenge can come in the form of free weight resistance, band resistance or learning a complex movement like throwing or running. The difference lies in what adaptations or responses occur when the stimulus is repeated attempted. Knowing bands create significantly different (not better) responses than free weights, it would make sense to train with both versus relying solely on one form of resistance. Unfortunately, free weights remain the standard for strength training when it comes to what is being discussed and demonstrated yet it is obvious that free weights cannot match the responses and adaptations resistance bands can create.

Bands are the last alternative to strength training

For years bands have been considered the last alternative to strength training yet in the world of power-lifting flat bands (not tubes) have become a key training tool used alone or in conjunction with complex free weight training routines. To me that indicates that flat bands provide a training effect that free weights can’t. It has and will continue to be my opinion that resistance bands need to be part (not exclusively) of every training program because of their unique impact on muscle strength, power and function.

How do I get started correctly with Resistance Band Training?

It doesn’t have to be all or nothing. Start implementing bands into your existing training program by substituting in band exercises. From there continue to add in exercises until you feel you have mastered a series of exercises you could now put together in a complete resistance band only workout.

This is the first step in starting to Get YOU BETTER with BANDS

Summary

Resistance band training will train your body to look, feel and move better by providing the body a training stimulus that fits how it works. It is obvious that these training effects cannot be replicated by training with free weights alone. However by eliminating exclusivity and instead combining up elastic “ascending” flat band resistance with free weight constant resistance, you provide the body exactly what it needs to achieve a higher level of performance, fitness and function.

About the Author

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

*This article was originally posted on Resistancebandtraining.com