Summary  rest between sets.
 Resistance training increases muscle strength by making your muscles work against
a weight or force.
 Different forms of resistance training include using free weights, weight machines,
resistance bands and your own body weight.
 A beginner needs to train two or three times per week to gain the maximum benefit.
 Complete the adult pre-exercise screening tool and consult with professionals, such
as your doctor, exercise physiologist, physiotherapist or registered
exercise professional, before you start a new fitness program.
 Rest each muscle group for at least 48 hours to maximise gains in strength and size.
 Varying your workouts can help you push past a training plateau.
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
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.
Health benefits of resistance training
Physical and mental health benefits that can be achieved through resistance training
include:
 improved muscle strength and tone – to protect your joints from injury
 maintaining flexibility and balance, which can help you remain independent as you age
 weight management and increased muscle-to-fat ratio – as you gain muscle, your body
burns more kilojoules when at rest
 may help reduce or prevent cognitive decline in older people
 greater stamina – as you grow stronger, you won’t get tired as easily
 prevention or control of chronic conditions such as diabetes, heart
disease, arthritis, back pain, depression and obesity
 pain management
 improved mobility and balance
 improved posture
 decreased risk of injury
 increased bone density and strength and reduced risk of osteoporosis
 improved sense of wellbeing – resistance training may boost your self-confidence,
improve your body image and your mood
 improved sleep and avoidance of insomnia
 increased self-esteem
 enhanced performance of everyday tasks.
Basic principles of resistance training
Resistance training consists of various components. Basic principles include:
 program – your overall fitness program is composed of various exercise types such
as aerobic training, flexibility training, strength training and balance exercises
 weight – different weights or other types of resistance, for example a 3 kg hand weight
or fixed weight, body weight or rubber band will be used for different exercises during
your strength training session
 exercise – a particular movement, for example a calf-raise, is designed to strengthen
a particular muscle or group of muscles
 repetitions or reps – refers to the number of times you continuously repeat each
exercise in a set
 set – is a group of repetitions performed without resting, for example, two sets of
squats by 15 reps would mean you do 15 squats then rest muscles before doing
another 15 squats
 rest – you need to rest between sets. Rest periods vary depending on the intensity of
exercise being undertaken
 variety – switching around your workout routine, such as regularly introducing new
exercises, challenges your muscles and forces them to adapt and strengthen
 progressive overload principle – to continue to gain benefits, strength training
activities need to be done to the point where it’s hard for you to do another repetition.
The aim is to use an appropriate weight or resistant force that will challenge you, while
maintaining good technique. Also, regular adjustments to the training variables, such
as frequency, duration, exercises for each muscle group, number of exercises for each
muscle group, sets and repetitions, help to make sure you progress and improve
 recovery – muscle needs time to repair and adapt after a workout. A good rule of
thumb is to rest the muscle group for up to 48 hours before working the same muscle
group again.
Definition of Key concepts
INTENSITY:
Moderate: Physical activity that is performed at 4.0 − 6.9 times the intensity of rest in
children & youth (or 4.0 – 6.9 on a scale of 1 to 10). On a scale relative to an individual’s
personal capacity, moderate-intensity physical activity is usually a 5 or 6 on a scale of
10. If you’re doing moderate-intensity activity, you can talk but not sing during the
activity. A sign of moderate-intensity activity is when you’re working hard enough to
raise your heart rate. Some examples of moderate-intensity activities include: hiking,
rollerblading, skateboarding, riding a bicycle and playing catch.
Vigorous: Physical activity that is performed at 7.0 or more times the intensity of rest
in children & youth. On a scale relative to an individual’s personal capacity, vigorous-
intensity physical activity is usually a 7 or 8 on a scale of 10. If you’re doing vigorous-
intensity activity, you will not be able to say more than a few words without pausing for
a breath. A sign of vigorous-intensity activity is when your heart rate has gone up quite
a bit. Some examples of vigorous-intensity activities include: tag, jumping rope,
running, basketball, martial arts, tennis, swimming and vigorous types of dancing.
STRENGTHENING ACTIVITIES:
Bone-strengthening physical activities are primarily designed to increase the strength
of specific sites in bones that make up the skeletal system. Bone-strengthening
activities produce an impact or tension force on the bones that promotes bone growth
and strength. Some examples of bone-strengthening activities include: hopping,
skipping, jumping rope, running, gymnastics, lifting weights, volleyball, tennis and
basketball.

Muscle-strengthening physical activities increase skeletal muscle strength, power,
endurance and mass. Muscle-strengthening activities are activities that use the
principles of strength training, resistance training, or muscular strength and endurance
exercises. Some examples of muscle-strengthening activities include: tug-of-war,
push-ups, sit-ups, tree climbing, swinging on playground equipment, rock climbing and
using weight machines.
Why exercise?
Like muscle, bone is living tissue that responds to exercise by becoming stronger.
Young women and men who exercise regularly generally achieve greater peak bone
mass (maximum bone density and strength) than those who do not. For most people,
bone mass peaks during the third decade of life. After that time, we can begin to lose
bone. Women and men older than age 20 can help prevent bone loss with regular
exercise. Exercising can also help us maintain muscle strength, coordination, and
balance, which in turn helps to prevent falls and related fractures. This is especially
important for older adults and people who have been diagnosed with osteoporosis.
The best bone building exercises
Weight-bearing and resistance exercises are the best for your bones. Weight-bearing
exercises force you to work against gravity. They include walking, hiking, jogging,
climbing stairs, playing tennis, and dancing. Resistance exercises – such as lifting
weights – can also strengthen bones. Other exercises such as swimming and bicycling
can help build and maintain strong muscles and have excellent cardiovascular
benefits, but they are not the best way to exercise your bones.
exercising if you have any chest pain or discomfort, and see your doctor before your
next exercise session.
If you have osteoporosis, ask your doctor which activities are safe for you. If you have
low bone mass, experts recommend that you protect your spine by avoiding exercises
or activities that flex, bend, or twist it. Furthermore, you should avoid high-impact
exercise to lower the risk of breaking a bone. You also might want to consult with an
exercise specialist to learn the proper progression of activity, how to stretch and
strengthen muscles safely, and how to correct poor posture habits. An exercise
specialist should have a degree in exercise physiology, physical education, physical
therapy, or a similar specialty. Be sure to ask if he or she is familiar with the special
needs of people with osteoporosis.
A complete osteoporosis program
Remember, exercise is only one part of an osteoporosis prevention or treatment
program. Like a diet rich in calcium and vitamin D, exercise helps strengthen bones at
any age. But proper exercise and diet may not be enough to stop bone loss caused
by medical conditions, menopause, or lifestyle choices such as tobacco use and
excessive alcohol consumption. It is important to speak with your doctor about your
bone health. Discuss whether you might be a candidate for a bone mineral density
test. If you are diagnosed with low bone mass, ask what medications might help keep
your bones strong.

Exercise tips

If you have health conditions – such as heart trouble, high blood pressure, diabetes,
or obesity – or if you are age 40 or older, check with your doctor before you begin a
regular exercise program.

According to the Surgeon General, the optimal goal is at least 30 minutes of physical
activity on most days, preferably daily.

Listen to your body. When starting an exercise routine, you may have some muscle
soreness and discomfort at the beginning, but this should not be painful or last more
than 48 hours. If it does, you may be working too hard and need to ease up. Stop