Resistance training works.

Once considered the domain of Neanderthal like meatheads, weight rooms and gyms all over the world are being populated by people from all walks of life.

Incidentally, resistance can take several forms; it needn’t be an expensive chrome dumbbell at an exclusive health club. Resistance can be in the form of your own bodyweight, water, rubber bands, paint tins, bricks, or big cans of Pal. Fortunately for us, our muscles cannot see, hear, read, or think, they won’t question what you’re doing to them, and although they might protest, they will do their best to adapt.

Mountains of literature now exist supporting the fact that resistance training is extremely good for you. It can strengthen, tone, and firm muscles. It will increase bone density, and assist joint stability. It can reverse the affects of ageing, and combat many common diseases that can strike us down and prematurely end our time here.

Exercise your heart and lungs.

Our heart is one very efficient little pump. In an average lifetime it will beat over 3 billion times. Just like we need to strengthen our muscles, in order to function better on a daily basis, we need to stress our cardiovascular system. Again, this doesn’t have to be performed on a state of the art treadmill, just take the dog, kids, cat, or budgie for a walk. Find an excuse to move!!

Flexibility is important.

As we age we tend to become more brittle. Don’t you envy how babies can stick their feet in their mouths? Resistance training involves shortening a muscle whilst under a load, key word: shortening. This will also contribute to reduced flexibility or range of motion over time.

Apart from rest, flexibility is probably the most neglected aspect of an exercise program. Being flexible doesn’t mean you have to perform the lotus whilst sitting on a mountain top, seeking the answers to the cosmos. It means that if you drop a pen on the ground, it doesn’t take you 5 minutes to pick it up.

Rest is important too.

Apparently Donald Trump only sleeps for four hours a night. He obviously doesn’t exercise regularly. As much as we’d like to, no-one can perform at 100% all of the time. That’s why most sporting codes and athletes have an off season.

We too can learn from what is called periodisation, or micro cycles. In very simple terms this means that we respond better to periods of intense exercise, (intense being relative to the individual) followed by a period of rest.

There is now a significant amount of research being dedicated towards this area, not just in a physical sense. There is now research surfacing documenting how humans function better emotionally, physically, and spiritually when their lives are broken down into micro cycles.

Some exercises you can’t get away from.

Love them or hate them. Here is a list of some bare bones exercises that you just can’t do without.

In an increasingly complicated world how people approach their exercise regime is no exception. In an attempt to simplify things, and contribute towards you progressing rapidly towards your goals, I’ve listed the following exercises.

If in doubt, simply ensure your program has these exercises in it.

Of course there are subtle variations of each of these exercises listed below. However I’ve found that after 16years of consistently training, I still find myself going back to these.

The following exercises are not listed in a particular order, or preference.

Squats.

Both physically and psychologically demanding. Squats will be one of the toughest exercises performed. For some reason people don’t seem to do them on a consistent basis.

Whilst other similar exercises such as leg presses can still thoroughly work your legs, squats will also work all your stabilizer and core muscles. It is possible to have sore abs, serratus, and intercostals muscles the day after a workout comprised of squats.

Mechanically, they can be difficult to perform, so enlist the help of a good trainer/instructor. Similarly, people with long levers or disproportionately long torsos may not be suited to squats. Again, if this is you, seek some good advice at the gym.

Flat bench press.

You could call this exercise the upper body squat - the bench press adequately strengthens the chest, shoulders, and tricep muscles. Too often I’ve witnessed people focusing on the smaller, t-shirt muscles. A few months of strenuous bench pressing will significantly ensure you fill out your t-shirt in all the right places, whereas you could focus on the smaller exercises for years and not experience the same results.

Deadlifts.

A close second to squats, deadlifts are a fantastic compound exercise for developing overall strength. Similar to the squat in the sense that mechanically they can be difficult to perform correctly, incredibly taxing on your entire body and you can be guaranteed that all those unseen, deeper muscles are being effectively worked. Get some good advice from a trainer/instructor to ensure you’re from is correct.

Lunges.

Why have I put these in? For two main reasons. The first being the obvious aesthetic benefits associated with the exercise, the second being the increased confidence that comes with performing an exercise that requires a high level of concentration, balance and agility. Again, mechanically lunges are difficult, so get a bit of advice regarding execution and form.

Chin ups.

If you’re seeking a broad back with a nice taper to your waist then look no further than the chin up bar. Although they require a huge amount of upper body strength and pulling power, they will always be superior to the lat pulldown machine. If you can’t perform unassisted chins fear not, a relatively new machine can help you in the form of an assisted chin/dip machine. Ask if your gym has one and seek some advice on how to use it. Start out with the counterweight at the correct level to ensure you can maintain good form without it the exercise being too easy, and progress from there.

Lateral raises.

When performed correctly, this isolation exercise is a great complimentary exercise to the compound exercises listed above. Use dumbbells as opposed to cables, and don’t use too much weight. A dead giveaway for this is either your spine will start moving in a scoliosis like fashion, (eg. from side to side) and/or your shoulder girdle will be elevating in conjunction with your arms. Lastly, don’t raise your arms past parallel to the floor as the tension on the muscles won’t remain as concentrated.

Parallel bar dips.

A bit like the chin up, but this time you’re pushing your bodyweight up as opposed to pulling up your bodyweight. If performed correctly you’ll build your chest, anterior deltoids, and triceps much quicker than a cable crossover or bench press machine will. Again, mechanically quite difficult, so enlist some help.

Incline dumbbell presses.

The upper pectoral muscles are regularly one of the most difficult areas to build. To perform this exercise correctly, ensure that the angle of the bench doesn’t exceed 35 degrees, otherwise your anterior deltoids (shoulders) will be taking the brunt of the load. Dumbbells allow a better range of movement, a better stretch at the bottom of the movement, and reduce the risk of shoulder injuries.

Dumbbell rows.

Although they may not be considered a compound exercise as opposed to barbell rows, I simply prefer the fact that the dumbbell row offers the chance to isolate the lat muscles, whilst simultaneously allowing me to overload them with a significant weight and maintain good form. Mechanically, these are quite difficult so again get some help. Also I’ve noticed that the dumbbell row is definitely a feel exercise, in other words it can be difficult for novices to actually feel the muscles they’re trying to target, it’s only when the load is increased that the lats really start getting used.

By now you’re probably wondering if you’re ever going to use those expensive, flash looking machines. Unfortunately you’re not!! Hopefully you’re beginning to understand how traditional free weight exercises can be far superior to machines. With a machine, you’re generally sitting in a chair, (a nice comfortable chair at that!!) and exercising one or two muscles at the most. With most of the exercises in this article you are engaging many major muscle groups which will make you stronger and more powerful than most machines will.