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5 Types of Resistance Training To Build Muscles

Resistance training is an excellent way to build your muscles. There are multiple types, so you can choose a variety to create a workout schedule that's the best for you. You'll want to ensure that you work for different muscle groups so you don't strain any one group.

There are five types of resistance training that you can use to build muscles. We'll cover all of the best ones in this article, so keep reading. Let's begin!

Defining Resistance Training

Before diving into the five types of resistance training, we need to define what it is briefly. Resistance training is when your muscles become stronger through lifting or moving weight, which can be in the form of your body weight or an external item. Some good examples of resistance training include using dumbbells or kettlebells.

Essentially, Variable resistance training has you push or pull against the resistance of something. It's different from strength training, which focuses on using large amounts of muscle tissue.

Overall, resistance training is easy to do at home. You can use equipment, but you don't have to, so it's very versatile. Below you'll find five options that you should implement into your training routine.

1. Free Weight Training

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Free weight training involves resistance from other objects. These often include barbells or dumbbells, although you could also use medicine balls and more. Unlike machines, free weights don't limit how you move, so you'll need to ensure you're using the proper form.

Free weight training is very effective, and you can easily add it to any resistance routine. You'll slowly add more weight and, therefore, more resistance over time. As you do so, you'll increase your muscle mass.

Starting free weight training is fun and straightforward. You'll want to start with a shorter session, with 60 seconds of rest between your sets. The more you do weight training, the easier the process becomes.

In short, free weight training is one of the best resistance training types to build muscle. There are plenty of different pieces of resistance equipment you can use, so you're sure to find one you enjoy. Plus, you can always spice up your routine by using different tools each time.

2. Weight Machine Training

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Weight training on a machine is slightly different from using free weights. Your movements become restricted to what you can do on the machine. An example of this would be using the lateral pull-down machine. You have resistance from the weight, which the machine controls. You can also use the machine to adjust the resistance you feel when pulling.

Weight machine training is usually easier when it comes to your form. Since you have to stay within the machine, there should feel like there's a "right" way to use it. However, weight machines aren't as versatile as free weights.

Overall, machine weights are also very effective at building muscle. You can easily adjust the resistance the machine puts on you, so you can change it when you need to challenge yourself more. They're even easy to learn how to use, so don't skip them when you're at the gym.

3. Resistance Bands

Photo by Kelly Sikkema on Unsplash


Next, resistance bands are another very popular type of training you can use to build muscle. You pull on the band, which causes your muscles to contract, building strength with more repetition.

There are multiple types of bands that you can use. You'll find beginner bands, bands for physical therapy, and more! You must briefly research any brands you're interested in to ensure you get something that'll work well for you.

Resistance bands are inexpensive and great for muscle activation. They're a great place to start if you want to get into resistance training. Resistance bands strengthen your muscles as effectively as traditional gym equipment.

So, resistance bands are perfect for beginners looking to build their muscles! You'll have plenty of workout options with them, too, so you'll never get bored.

4. Weighted Balls

Weighted or medicine balls are another great tool that you can use to build muscle through resistance. There are plenty of exercises, so you'll have a lot of variety. You'll feel the burn in your arms and core as you move, lift, and throw the ball.

Medicine ball training can even be more effective than traditional strength training, according to a study conducted in 2007. It strengthens more of your muscles as you move with the ball, giving you a full-body workout instead of a single muscle one.

Overall, weighted balls are another excellent option for muscle training. Like traditional gym equipment, you can find the balls in various colors, weights, and styles. You'll want to choose one that's easy to grip and use.

5. Using Your Body Weight

Lastly, you can always use your body weight to work out - you don't need any equipment to get in a good resistance training session. The resistance can come from you pushing against your weight instead.

There are so many different exercises that you can do at home right now to build muscle. Some of these include:




        Mountain climbers


        And squats

There are plenty of videos that you can find online that guide you through a full-body workout using these exercises. Make sure you practice using the correct form, so you don't hurt yourself.

You can build a lot of muscle by just using your body weight. Many people start with no equipment, then use it when the exercise feels too easy for them without the extra resistance.

Resistance Training is Perfect for Building Muscle

To conclude, resistance training is perfect for building muscle. You can use free weights or your body weight in your workouts. Many gyms have plenty of equipment for you to use, but you can always train at home using simple tools.

Resistance training is fun, especially when you start seeing results. You'll build muscle in no time, as long as you stick with a consistent routine. Since there's a lot of variety with resistance training, you can always switch it up and do something different every single day.

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