UWA Sport Masterclass: Resistance Training
What is resistance training?
Resistance training (also known as strength/weight training) is the main type of exercise you think of when you think about working out in a gym. Resistance training uses a resistant force and applies that force to a muscular contraction to increase strength, endurance and size of skeletal muscles.
This resistant force can come in many forms. Most people instantly think of weights and machine weights that you see in most gyms; however, resistance can also be applied using rubber resistance bands and even gravity.
Our muscles are able to adapt and change when this resistant force is applied to them. When you partake in regular resistance training sessions, you will gradually begin to see these adaptations taking place. This article will cover these adaptations in more detail later on so stay tuned!
Why is resistance training important?
Resistance training comes with many health benefits such as improving muscle strength and tone which can help protect joints from injury, maintain and improve flexibility, mobility and balance which is beneficial when we age, prevention or control of chronic conditions such as diabetes, heart disease, back pain, depression and obesity, as well as may other benefits!
A study run by Wayne L Westcott in 2012 showed that resistance training may promote bone development, with studies showing 1% to 3% increase in bone mineral density. He also found that resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia.
What you need to know before starting a strength-based program:
Different Types of Strength
Strength can be broken down into three main categories: Isometric, Dynamic and Reactive.
Isometric strength (also known as static strength) are muscular contractions of a particular muscle or group of muscles that don't noticeably change in length and the effected joint doesn't move. Isometric exercises aren’t the most effective in building strength, however, are sufficient at maintaining it.
Isometric exercises may be helpful for someone who has an injury as they are done in one position without movement. They can also be useful in enhancing stabilisation of a joint.
Examples of isometric exercises include planks, wall sit, glute bridge, as well as many yoga-like poses.
Dynamic strength training involves any exercise that includes joint movement, notably concentric and eccentric movements. Dynamic exercises are the most effective in building strength as the skeletal muscles adapt to be able to withstand the extra load put on them.
Examples of dynamic exercises include squats, chin ups, bicep curls, etc.
Reactive strength is a representation of the fast stretch shortening cycle (SSC) function. It can also be described as agility and shows an individual's ability to change quickly from an eccentric to a concentric contraction. This type of strength is most prominent in many team sport athletes such as AFL players, basketball players, netball players, soccer players etc. as each sport requires athletes to be able to change direction quickly to shake off or dodge opponents.
Reactive strength can be trained using plyometric exercises. Plyometric exercises are those that involve quick movements like jumps, hops, bounds and/or skips.
Examples of plyometric exercises include lateral bounds, squat jumps, box jumps, plyometric push-ups, etc.
Types of weight training: free weight/machine weight/bodyweight
As we mentioned before, you can apply resistance to your muscles a number of different ways from free weights like dumbbells and kettlebells to machine weights like the leg press and smith machine as well as using gravity and your own body weight to apply that resistance too.
Using free weights such as dumbbells, barbells, medicine balls etc. in your resistance program will not constrain you to specific fixed movements like machine weights do. Instead they will require more effort from your stabiliser muscles and help with balance and stability as they engage more areas of your body.
Machine weights usually focus on one specific movement and muscle group at a time and are great for beginners in a workout program. The restricted range of movement allows you to learn good form, is perfect for someone returning from injury as they can just focus on the one movement at a time. A good idea if you're just starting out is to start with 1-2 sets on a lighter weight so that you can get a feel of the machine and make adjustments to the seats or handles etc.
If you are working out from home and don’t have access to any equipment, you can use your own bodyweight as a form of resistance! Bodyweight training uses simple movements like pushing, pulling, squatting, twisting etc. The most common bodyweight exercises are those such as the push-up, sit-up, chin-up and bodyweight squat.
Advantages of bodyweight training are that they can be done in any location and that there's no cost involved. They're good to maintain your current fitness level, however if you are looking at increasing strength you are limited by your own bodyweight.
What to expect from strength training
When you get into a regular strength training routine, you will begin to notice changes to your muscles even if you can't always physically see them. Your muscles will undergo a number of different adaptations to be able to withstand the load that you put onto them during a training session.
Morphological Adaptations:
Muscle Size
Muscle Hypertrophy
Increase in the cross-sectional area of the whole muscle and individual muscle fibres, which is due to an increase in myofibrillar size and number.
Possible morphological adaptations include hyperplasia, changes in fibre type, muscle architecture, myofilament density and the structure of connective tissue and tendons.
Neural Adaptations:
Musculotendinous stiffness: the relationship between a given force and the amount of stretch the tissue undergoes
More stiffness = more force transmission (and less dissipation)
Motor unit recruitment
Normally recruited in a sequenced manner based on size (small-big)
Increase in capacity to recruit motor units simultaneously
Rate Coding (firing frequency): the frequency at which the alpha-motoneurons discharge action potentials to the motor unit's muscle fibres
300-1500% force increase when firing frequency moves from min to max
Therefore, higher firing frequency -> higher magnitude and rate of force development (RFD)
Motor-unit synchronisation: simultaneous activation of multiple motor units
Firing at the same time rather than alternating
Other Adaptations:
Hormonal Adaptations
Testosterone
Augmentation of other hormonal mechanisms
Regenerate nerves
Increase the amount of neurotransmitters
Growth Hormone
Stimulates growth, cell reproduction and cell regeneration
Stimulates production of IGF-1
Cortisol
Stress hormone - catabolic function
More protein degradation and less protein synthesis
Insulin
Reduces protein catabolism
7 Principles of Training
Progressive Overload
For adaptations/improvements to occur, the body must be stressed to a level beyond which it is accustomed
Training load can be increased via volume and/or intensity
Generally, increase volume first, then intensity
Improved performance closely related to the amount and quality of work achieved in training
F-time athletes -> performance increase
Functional/work capacity of athlete increases over time
Therefore, stress must be sufficient to continually stimulate them
Continual presentation of standard stimulus leads to decrease training effect
Performance will stagnate or even deteriorate
Law of diminishing returns
Undulatory rather than linear increases
2. Specificity
An athlete's training should reflect what they must do in competition ('You only get what you train for')
Muscles involved
Groups/units/fibres/lengths
Energy systems utilised
Mixture
Power/capacity
Movement patterns performed
General fitness transferability
Who are the world's fittest athletes?
Fitness is relative to the sport
Specificity = fit to meet the demands of your sport
3. Regularity
The presentation of stimuli (i.e. training) must be frequent enough to consolidate and built upon the adaptations made from previous training sessions ('use it or lose it')
A.k.a. Reversibility
Adaptations will be lost, and homeostasis return to baseline in the absence of stimuli to extend - or at least maintain - current status
Dependent on fitness component…. Therefore, determines training frequency
4. Variety
The types of stimuli presented in training must be many and varied, in order to optimise adaptation and avoid stagnation ('variety is the spice of life')
Novel stimulus - different response
Avoid over-use from consistent movement patterns (RSI)
Alleviate boredom/monotony
5. Recovery/quality rest
In order to optimise the response to training, athletes must ensure they have adequate rest/recovery between sessions. ('enjoy the fruits of your labour')
Allow the adaptive processes to occur
Optimally prepared for next session
Training - decrease functional capacity/recovery - increase functional capacity
Yin and yang of training
Sleep, lifestyle, diet, posture, employment etc
6. Individuality
The response to training stimuli varies between individuals, and within the same individuals over time. Individuals respond in their own, unique way.
Need to cater for these individuals needs and preferences:
Load tolerance
Trainability
Maturation
Recovery
Status
Profile/attributes
More similarities than differences…. But the differences matter
Adjustments at the margins
What works for some athletes may be ineffectual for others
7. Synergy
No single component of training, when taken in isolation, is more or less important than any other. Each element must be viewed as part of an integrated whole. ('the whole is greater than the sum of the parts')
Can’t just copy what other athletes are doing without understanding their whole program
Can’t evaluate the effect of a particular stimulus in isolation
Need to consider how it interacted with other elements of training
What phase
Preceding work
Training Program: Design and Planning
In the strength training and conditioning world, a program is the actual exercises, sets, repetitions, resistances, inter-set rest periods, inter-lesson rest periods, and so forth.
There are plenty of articles and content out there that can tell you how to write a resistance-based program. The most important thing for you to know is to create a program that you will enjoy and stick to. You can follow the American College of Sports Medicine recommendations when creating a program as it provides a good outline for you to go by.
It’s a good idea when creating a program for yourself to follow this basic template:
Warm-up
Warm muscles and joints with 5-15 mins of moderate aerobic activity
A warm-up should be incorporated in every program design. It is important before any type of physical activity, the goal being to prepare yourself mentally and physically for exercise.
A well-designed warm-up should: increase muscle temperature, circulation, and provide an opportunity for skill rehearsal
Should progress gradually and provide sufficient intensity to increase muscle and core temperatures without causing fatigue or reducing energy stores.
Exercise Plan (10 – 12 different resistance exercises)
Considerations:
Alternate upper and lower body
Alternate agonists and antagonists
Compound exercises before isolation exercises
High intensity before low intensity
Always control eccentric phase of exercise
Slow and controlled
Avoid momentum effect
Ensure agonist/antagonist balance
Alternate muscle groups (esp. circuits) – e.g. legs then arms
Emphasise safety and technique
Spotting
Grip
Stance
Cool down
Similar structure to warm-up
Static stretching
Foam roller
May reduce DOMS post-exercise
American College Sports Medicine guidelines:
Frequency:
2-3 days/week
Day between for repair/adaptation
Duration
Time not so relevant
Actual lifting time
1 set ~ 20 min
3 sets ~ 50 min
Minimum = 1 set of 8-12 reps on all major muscle groups (8-10 exercises)
1 set of 10-15 reps for elderly
ESSA Adults Pre-Exercise Screening Tool
It’s important to make sure that we are fit for exercise prior to starting an exercise program especially if you are returning from injury, are new to the gym, or may have underlying medical conditions.
“Pre-exercise screening is used to identify those who may have medical conditions that put them at a higher risk of an adverse event during physical activity/exercise. It’s a filter or ‘safety net’ to help determine if the potential benefits of exercise outweigh the risks for an individual.” – Fitness Australia
In 2010, three Australian organisations – Fitness Australia, Exercise and Sport Science Australia (ESSA) and Sports Medicine Australia (SMA) – standardised the way pre-exercise screening is undertaken in the Australian health and fitness industry.
You can find a copy of the Adult Pre-Exercise Screening Tool below:
References
Andrews, E., 2016. Explosive Plyometric Workout. [online] Acefitness.org. Available at: <https://www.acefitness.org/education-and-resources/professional/expert-articles/5869/explosive-plyometric-workout/> [Accessed 27 July 2020].
Betterhealth.vic.gov.au. 2020. Resistance Training – Health Benefits. [online] Available at: <https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits> [Accessed 23 July 2020].
Bompa, T. and Buzzichelli, C., 2015. Periodization Training For Sports. 3rd ed. Human Kinetics Publishers.
Ducharme, J., 2015. The Ultimate Guide To Weight Machines At The Gym. [online] Boston Magazine. Available at: <https://www.bostonmagazine.com/health/2015/01/05/fitness-tips-weight-machines-gym/> [Accessed 25 July 2020].
Fiataraone Singh, M., Hackett, D., Schoenfeld, B., Vincent, H. and Westcott, W., 2019. ACSM Guidelines For Strength Training | Featured Download. [online] Acsm.org. Available at: <https://www.acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for-strength-training-featured-download> [Accessed 25 July 2020].
Fitness.org.au. n.d. Adult Pre Exercise Screening System. [online] Available at: <https://fitness.org.au/articles/industry-business-support/adult-pre-exercise-screening-system/94/18/20> [Accessed 26 July 2020].
Folland, J. and Williams, A., 2007. The Adaptations to Strength Training. Sports Medicine, [online] 37(2), pp.145-168. Available at: <https://link.springer.com/article/10.2165/00007256-200737020-00004> [Accessed 25 July 2020].
Gustin, G., 2017. Reactive Strength As A Performance Measure - ELITETRACK. [online] ELITETRACK. Available at: <https://elitetrack.com/reactive-strength-performance-measure/> [Accessed 25 July 2020].
Laskowski, E., 2020. Are Isometric Exercises Good For Strength Training?. [online] Mayo Clinic. Available at: <https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/isometric-exercises/faq-20058186> [Accessed 24 July 2020].
Rosenbrock, K., 2014. Strength Training 101: Dynamic Vs. Isometric Exercises. [online] The Active Times. Available at: <https://www.theactivetimes.com/strength-training-101-dynamic-vs-isometric-exercises> [Accessed 24 July 2020].
Sands, W., Wurth, J. and Hewit, J., n.d. The National Strength And Conditioning Association’S (NSCA)BASICS OF STRENGTH AND CONDITIONING MANUAL. NSCA, pp.13-19.
Staff, C., 2019. What The Weights Machines In Your Gym Do. [online] Coach. Available at: <https://www.coachmag.co.uk/gym-equipment/8136/what-the-weights-machines-in-your-gym-do> [Accessed 27 July 2020].
Tavares, F., 2016. Dynamic Strength Index | Science For Sport. [online] Science for Sport. Available at: <https://www.scienceforsport.com/dynamic-strength-index/> [Accessed 26 July 2020].
Westcott, W., 2012. Resistance Training is Medicine. Current Sports Medicine Reports, [online] 11(4), pp.209-216. Available at: <https://pubmed.ncbi.nlm.nih.gov/22777332/> [Accessed 24 July 2020].