Resistance training or lifting weights is an extremely popular form of training. Done the right way, resistance training develops more definition in your muscles or more muscle mass. The more muscle you have, the more calories you burn. You could be burning calories in your sleep.

Resistance training can be performed using free weights, body weight, machines, bands and stability balls. You could do it in the weights room, group fitness room, your lounge room or yard. Evidence shows you are more likely to adhere to your resistance training and achieve results when attending a fitness club, group fitness class or personal training.

The benefits include improved productivity, energy, power, endurance, functionality, sleep quality and bone density, as well as a reduction in appetite, body fat, stress, hypertension and osteoporosis.

Weight-bearing exercise is an essential element of becoming a healthier you. Combined with a great cardiovascular, stretching, eating and relaxation plan, you are guaranteed visible results and a greater, more productive life expectancy.

Like everything in life, to achieve it you will need a plan. When starting out with resistance training you need to assess what level you are at. Beginners are advised to start with Pilates and yoga poses, where you are using your body as resistance. Or you can begin with a full body light workout lifting free weights or using machines.

A programme by a trainer in your gym or class such as Pilates, yoga or body pump is ideal. Slowly ease yourself into a routine you can maintain -” three to four days a week evenly spaced throughout the week, ensuring your body has time to recover from the previous workout.

As you get used to your workout, you’ll need to increase the weights you are lifting, continually challenging yourself. By gradually pushing yourself through to the next level you will continue to improve your fitness level.

Intermediate to advanced weight trainers may find they need to vary their programmes slightly. There is a variety of ways this can be done, depending on what you are trying to achieve.

There are some simple guidelines to follow. To build muscle mass and achieve a bigger build, we are lifting heavier weights with fewer repetitions. To achieve a more athletic or toned look, we are lifting weights for more repetitions. As you increase the number of days you are training and weights you are lifting a common practice is to split your program into a few body parts a day. This gives the other body parts time to recover from their workout.

Commonly used splits include upper/lower split, push/pull split, front/back split, chest, shoulders, triceps/back biceps/legs trunk split. You will also need to integrate your other training methods, adding your cardio, stretching and nutrition into your program.

A tailored program by professionals, such as personal trainers, will include all aspects of training. It will ensure you are performing each exercise correctly avoiding injury -” after all, you want to get healthier.

The experts will assess your starting point and set goals for you, keeping you motivated. They will continue to monitor your progress and devise progressive training plans to ensure you’re looking and feeling better week after week.

info: For further health, fitness, diet and lifestyle articles sign up for our monthly e-newsletter at

© Star Observer 2022 | For the latest in lesbian, gay, bisexual, transgender, queer and intersex (LGBTIQ) news in Australia, be sure to visit daily. You can also read our latest magazines or Join us on our Facebook page and Twitter feed.