Good training enables a person to live better life in a society. Family plays an important role in the training of children.
Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the 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 guidelines 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 – these provide 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.