Blog

Resisted Exercises involve resistance against a particular movement or muscle group. This resistance can come via various means, such as body weight, bands, weights, or machines. The purpose of these exercises is to challenge and strengthen the muscles being worked on.

Examples of Resisted Exercises include weightlifting exercises such as bench presses, squats, and deadlifts, resistance band exercises such as bicep curls, rows, and tricep extensions, and bodyweight exercises such as push-ups, pull-ups, and lunges.

Read More: Why Is Exercise Important For Us.

What Is The Purpose Of Resisted Exercises?

• The purpose of Resisted Exercises is to challenge and strengthen the muscles being worked on. By creating resistance against a particular movement or muscle group, these exercises help to break down muscle fibres, which in turn, leads to muscle growth and increased strength.
• Resisted Exercises can be used for various fitness goals, such as building muscle mass, increasing strength and power, improving muscular endurance, enhancing athletic performance, and even aiding in injury prevention and rehabilitation.
• In addition to the physical Benefits, Resisted Exercises can also have mental and emotional Benefits. They can help to boost self-esteem, increase confidence, reduce stress, and improve overall mood and well-being.
• It’s important to note that the specific Benefits of Resisted Exercises can vary depending on factors such as the type of resistance used, the intensity and frequency of the activity, and individual characteristics such as age, fitness level, and health status.

What Is The Role Of Resisted Exercises In Fitness?

Resisted Exercises play a significant role in fitness as they can help individuals achieve a wide range of fitness goals. Here are some ways in which Resisted Exercises can contribute to overall wellness:

• Muscle building: Resisted Exercises are an effective way to build muscle mass and increase muscle size. Using resistance, such as weights or resistance bands, muscles can grow, increasing muscle mass and strength.
• Strength and power: Resisted Exercises are an effective way to increase strength and power. By challenging the muscles to work against resistance, the muscles adapt and become stronger, allowing individuals to lift heavier weights, perform more reps, or generate more power in explosive movements.
• Muscular endurance: Resisted Exercises can also help to improve muscular endurance. By performing multiple reps with moderate resistance, the muscles become more efficient at using oxygen and producing energy, allowing individuals to perform more work for extended periods.
• Athletic performance: Resisted Exercises can help to improve athletic performance by enhancing strength, power, and speed. By focusing on specific muscle groups and movements, athletes can target areas necessary for their sport and improve their overall performance.
• Injury prevention and rehabilitation: Resisted Exercises can help to prevent injuries by strengthening muscles, improving joint stability, and enhancing overall mobility. They can also aid in rehabilitation by assisting individuals in regaining strength and mobility after an injury or surgery.

Resistance exercises in a fitness challenge strengthen the body, increasing muscle mass, strength, endurance, and overall physical performance.

What Are Examples Of Resisted Exercises?

Many examples of Resisted Exercises performed using various forms of resistance, including body weight, free weights, resistance bands, and machines. Here are some examples of each:

• Bodyweight exercises: Bodyweight exercises use your body weight as resistance. Bodyweight-resisted activities include push-ups, squats, lunges, planks, and dips.
• Free weight exercises: Free weight exercises use external weights, such as dumbbells, barbells, or kettlebells, to provide resistance. Free-weight resisted activities include bicep curls, overhead presses, bench presses, deadlifts, and squats.
• Resistance band exercises: Resistance bands are elastic bands that provide resistance when stretched. Examples of resistance band resisted activities include bicep curls, rows, tricep extensions, lateral band walks, and leg curls.
• Machine exercises: Machine exercises use specialized equipment to provide resistance. Machine-resisted activities include leg press, chest press, lat pull-down, leg extension, and hamstring curl machines.

Overall, many different types of Resisted Exercises are performed using a variety of resistance types, allowing individuals to target specific muscle groups and achieve their fitness goals.

How Can We Provide Resistance During Resisted Exercises?

There are several ways to provide resistance during Resisted Exercises. The most common methods include the following:

Resisted exercise

• Bodyweight: For bodyweight-Resisted Exercises, resistance comes from your body weight. For example, you push your body weight against gravity to work your chest, shoulders, and triceps in a push-up.
• Free weights: Free weights, such as dumbbells, barbells, or kettlebells, are a popular way to provide resistance. The weight of the free weights provides resistance against the movement, requiring the muscles to work harder to lift and control the weight.
• Resistance bands: Resistance bands are elastic bands that provide resistance when stretched. They can be used to perform various exercises, and the resistance level can be adjusted by using different band thicknesses or adjusting the band’s length.
• Machines: Exercise machines provide a controlled environment for performing Resisted Exercises, with a weight stack or other mechanism providing resistance against the movement. Devices target specific muscle groups and provide a consistent level of resistance.

Overall, the type of resistance used will depend on personal preferences, fitness goals, and access to equipment. Different resistance methods provide variety and challenge the muscles in different ways. It’s essential to use exact form and technique when performing Resisted Exercises to avoid injury and maximize the Benefits of the training.

What Are The Benefits Of Resisted Exercises?

There are many Benefits to performing Resisted Exercises.

• Increased muscle strength and size: Resisted Exercises can help to increase muscle strength and size by placing stress on the muscles, which stimulates them to grow and adapt to the increased demands.
• Improved muscular endurance: Resisted Exercises can improve muscular endurance by increasing the ability of the muscles to perform work over an extended period.
• Better overall fitness: Resisted Exercises can improve overall wellness by helping to build strength, endurance, and cardiovascular health.
• Enhanced athletic performance: Resisted Exercises can enhance athletic performance by improving speed, power, agility, and coordination.
• Increased bone density: Resisted Exercises can help increase bone density, reducing the risk of osteoporosis and improving overall bone health.
• Reduced risk of injury: Resisted Exercises can help to reduce the risk of injury by improving joint stability and reducing muscle imbalances.
• Improved body composition: Resisted Exercises can help to improve body comPosition by reducing body fat and increasing lean muscle mass.
• Better overall health: Resisted Exercises can improve overall health by reducing the risk of chronic diseases such as obesity, heart disease, and type 2 diabetes.
• Improves sleep: Regular exercise may enhance our general health and well-being, improving our sleep quality.
• Reduces risk of chronic diseases: Exercise can lower the chance of developing chronic conditions, including type 2 diabetes, some malignancies, and osteoporosis.
• Improves cognitive function: exercise can boost cognitive ability and lower the chances of dementia and cognitive decline as we age.

The Benefits of Resisted Exercises are numerous and can positively impact physical, mental, and emotional well-being.

How Can We Progress In Resisted Exercises?

Progressing in Resisted Exercises is vital to continue challenging your muscles and seeing continued improvements in your strength and fitness levels. Here are some ways to go in Resisted Exercises:

• Increase resistance: One of the most common ways to progress in resistance exercises is to increase the amount of resistance you are using. This can be done by using heavier weights, thicker resistance bands, or increasing the resistance on exercise machines.
• Increase repetitions: Another way to progress is to increase your repetitions in each set. This can help to improve muscular endurance and increase overall workout intensity.
• Decrease rest time: Reducing the amount of rest time between sets can also be a way to progress in Resisted Exercises. It can increase the intensity of your workout and challenge your muscles to work harder.
• Change exercise variations: Changing the variations of exercises can help challenge your muscles differently. For example, you can do a decline push-up to increase the difficulty level instead of doing a regular push-up.
• Change the tempo: Changing the tempo at which you perform exercises can also be a way to progress. Slowing down the movements can increase time under tension, making the exercises more challenging.
• Increase range of motion: Increasing an exercise‘s content can also help progress. For example, in a squat, you can increase the depth of the squat to challenge your muscles more.

Overall, there are many ways to progress in Resisted Exercises, and it’s important to continue challenging your muscles to see continued improvements in strength and fitness levels. It’s crucial to go gradually and safely, avoiding overexertion and injury.

Contraindications

While Resisted Exercises are generally safe and beneficial for most people, there are some situations where they may be contraindicated or not recommended. Here are some conditions where Resisted Exercises may not be appropriate:

• Acute injury: If you have an acute injury, such as a muscle strain or sprain, avoiding Resisted Exercises until the wound has healed is best.
• Joint pain or inflammation: Avoiding exercises that stress the affected joint is essential if you have joint pain or inflammation. Modifying the exercise or using lighter resistance may be appropriate in some cases.
• Cardiovascular disease: If you have cardiovascular disease, it’s essential to consult with a doctor before beginning a new exercise program, including Resisted Exercises.
• Recent surgery: If you have recently had surgery, avoiding Resisted Exercises is vital until your doctor gives you clearance to resume physical activity.
• Pregnancy: While exercise is generally safe during pregnancy, It’s essential to consult a doctor before beginning a new exercise program.
• Chronic medical conditions: If you have a chronic medical disease, such as diabetes or asthma, it’s essential to consult a doctor before beginning a new exercise program, including resistance exercises.

Overall, it’s essential to listen to your body and consult with a healthcare professional before beginning a new exercise program, especially if you have any medical conditions or injuries. If you experience pain or discomfort during any exercise, stop immediately and seek medical attention if necessary.

Summary

Resisted Exercises involve adding external resistance to a movement, such as using weights, resistance bands, or weight machines. The purpose of these exercises is to increase muscle strength, power, and endurance, and they can be part of a resistance training program. Resisted Exercises can include a variety of movements, such as squats, lunges, rows, and presses, and can be adapted to target different muscle groups and fitness goals. Some Benefits of resistance exercises include increased muscle mass and strength, improved bone density, and a reduced risk of injury. It’s essential to use proper form and technique when performing resistance exercises and to gradually progress the resistance and intensity over time to continue seeing results.