More Gains: Benefits of Resistance Training Beyond Lifting

Many people think "weight training" when they hear resistance training. But this term actually encompasses a wide variety of strength training methods beyond just lifting weights. Exploring different types of resistance training provides more benefits than old-school weight lifting alone.

What is Resistance Training?

Resistance training involves any exercise where muscles work against an external force that provides resistance. This includes bodyweight exercises, weight machines, free weights like barbells and dumbbells, resistance bands, medicine balls, and more. The key is applying force against resistance.

Benefits Beyond Weight Training

While lifting weights like barbells and dumbbells is one effective form of resistance training, it's not the only one. Broadening your training to include other resistance modalities provides additional benefits:

Improves cardiovascular fitness - Bodyweight, band, kettlebell, and medicine ball training get your heart rate up more than lifting weights alone. This enhances cardiovascular endurance.

Prevents overuse injuries - Varying resistance training stresses joints in different ways compared to repetitive weight lifting. This helps prevent overuse injuries.

Works stabilizer muscles - Exercises like TRX suspension training challenge your stability muscles not recruited in weight training. This improves balance and coordination.

Enhances functional strength - Multi-plane movements with cables, bands, kettlebells, etc. develop functional strength for daily life and sports, not just the gym.

Provides variety - Trying different modes like battling ropes, sled pushes, rock climbing, and more breaks up monotony and challenges muscles in new ways for better all-around development.

Sample Resistance Training Modalities

Here are some beyond-weights options to build into your resistance training routine:

• Bodyweight - Push-ups, pull-ups, squats, lunges, planks, burpees
• Bands/Tubing - Standing band presses, band pull aparts, band rows, band deadlifts
• TRX Suspension - TRX push-ups, pulldowns, pistol squats, pikes
• Cable Machines - Cable rows, cable chops, cable pull throughs, cable triceps extensions
• Medicine Ball - Overhead slams, chest pass, rotational throws, overhead throws
• Kettlebells - Kettlebell swings, goblet squats, kettlebell deadlifts, Turkish get-ups
• Battle Ropes - Battle rope waves, slams, circles, alternating waves
• Sled Pushes - Sled drags, sled pushes, lateral drags

For the most comprehensive fitness gains, incorporate a variety of resistance training equipment and modalities beyond just lifting weights. This builds muscular endurance, strength, power, mobility, balance and prevents overuse injuries for better all-around fitness.