Resistance 101

Hello Friends!

Resistance training has gone through a revolution since my days hanging out with the football players in our high school weight room. Don’t get me wrong, I am grateful for learning to lift at a young age and for the football players who taught me. In fact, I ended up very hapily married to one of them! However, things have changed a lot since 1990. The options for training and tools we use today are vast! Resistance training is easy, fun, and so good for you! It not only builds lean muscle tissue, it builds your bones, ignites your metabolism, helps with sugar and hormone regulation, and promotes better balance. It's got it all!! I highly encourage all my clients to engage in some form of resistance training. When I put together a fundamental resistance training program the key is to hit five major movement patterns. 

1. Upper body push

2. Upper body pull

3. Lower body push 

4. Lower body pull

5. Core 

Yes, just five exercises from each of these categories, can make a huge difference! Can resistance training be much more complex? Yes it can. But, if this is your first experience with resistance training, building a solid foundation is the perfect place to start! 

A basic training protocol is 2-3 days per week, 2-3 sets, of 10-15 repetitions. The last few repetitions should be challenging, but done with good form.

Here is an example of a great starter program with body weight and dumbbells. See photos below.

• Upper body push: Push-up.

If needed, you can begin using a countertop and work your way to the floor. I prefer this to knee push-ups. Engage your core and squeeze your bottom! I always tell my clients to “take your butt with you”, meaning don’t stick your butt in the air as you begin moving. Keep your body in a tight straight line throughout the movement. 

• Upper body pull: Row.

In the photo, I’m using a split stance. Keeping your back flat, lean forward slightly. Pull straight back leading with your elbow. Return to start position slowly and repeat.

• Lower body push: Squat.

Lead with your BUTT. Not your knees. This is a butt lead exercise. Keep your back straight, lean forward a bit as you descend. Keep your feet about shoulder width apart and do not let your knees fall inward. Using a chair behind you at first can help with form if you have difficulty. 

• Lower body pull: Simple bridge. 

Do not let the knees fall inward as you lift your butt. Feet should be shoulder width apart. You should feel this in the glutes (butt), if you don’t give your butt a tap to wake it up. 

• Core: Abdominal bracing

Use your breath. Breathe in, breathe out, and blow out all the air until you feel your abdominals tighten, then flatten your back against the mat.

To build out your resistance training program you can add more exercises to each category or target certain muscles if you want. This can be a really fun challenge! If this is your first experience with lifting, you may want expert guidance to help ensure proper form with any new exercises to prevent injury.  

Resistance training is the golden ticket to aging well! I hope this helps get you started on the road to loving to lift as much as I do! Stay well-ish friends!!

Xoxo,

Dani

*Remember, be kind to your body. Never do anything that hurts or feels unsafe. Always discuss any new exercise plans with your physician before beginning. This is not meant as an exercise prescription. 

Follow along on Instagram, @wellishliving for more easy, quick, tips and tricks!