The Exercises You Should Be Focusing On For Resistance Training
- Author: William Asher
- Posted: 2024-07-03
One of the best ways to develop an ideal body is to focus on resistance training as most visually appealing muscles end up getting targeted. If you're not up to speed on what the best forms of resistance training are, here's a list of good exercises.
What Exactly Is Resistance Training?
Resistance training is a catch-all term for any kind of exercise that involves muscle contractions against some sort of force in an attempt to improve overall physique. This includes visual improvements, such as muscle toning, but also increases things like endurance and strength.
There's no mandated set of tools required for resistance training in general, since it's a pretty multifaceted type of exercise, but it's common for people to use resistance bands or weights.
Shoulder External Rotation
This is an extremely basic resistance training exercise, but in many ways exemplifies what the exercise style is all about.
For this, all you need to do is place both your arms in between a resistance band and pull outward. The force you place on the band will then be placed on your arms, working out many of the muscle groups located on the lower and upper arms, as well as the shoulders.
Glutes Bridges
Glute Bridges focus mostly on your lower body and require no specialized equipment. In order to do them, you need to lay on your back, with your feet flat on the ground and your knees raised above your body. You then have to use your back, glute, and upper leg muscles to push your hips upward and then down again.
Dumbbell Deadlifting
This is a pretty comprehensive form of resistance training and involves holding two dumbbells parallel to your thighs and then squatting down until the dumbbells reach the bottom of your shins and then lifting up again.
For those looking for a type of workout that focuses on many different sections of the body, this exercise is practically a must. It works out legs muscles, abdominal muscles, shoulder muscles, and neck muscles without creating too much undue strain.
Jump Squat
This form of resistance training consists of placing a resistance band over your legs; positioning them so they're located slightly above the knee. Then, do squats several times in a row.
While squatting itself is a decent form of exercise with some minor resistance benefits, the addition of a resistance band truly elevates the power of your leg muscles to the next level.
Arm Raises
If you're especially interested in developing strength and endurance in your arm muscles, then this is definitely the exercise for you.
In order to do arm raises, you need to place a resistance band between the bottom of your foot and arm. Then, lift your arm upwards for a couple seconds, then place it back down.
This form of resistance training can alternatively be done with weights, although resistance bands work best. You can also do arm raises from different angles to increase difficulty or work out specific muscle groups.
Planking
For perhaps the ultimate exercise in resistance training, there is planking. Planking also requires no specialized tools and involves lying flat, face-first on the ground and then using your forearms and toes to keep you elevated slightly off the ground anywhere from 30 seconds to a minute.
Planking is difficult to do for a lot of people, but it places tension on muscles all throughout your body and includes muscle groups that are often left by the wayside during more traditional forms of exercise. Abdominal, upper arm, shoulder, back, and leg muscles are all used vigorously when planking, which is why it's such a great choice.
Is Resistance Training for You?
Resistance training is an incredibly good go-to exercise option and is one the best ways you can achieve multiple fitness goals all at once. Many exercises do require equipment though, so that might be a bit of an expense, but for most people it's definitely worth it.
