Resistance training and strength training are different terms for the same thing – an activity that builds muscle. Examples include:
* Free weights – such as dumbbells or barbells. Free weights can be used to target every muscle in the body. Generally, you need a gym membership or a set of weights at home. However, beginners can use everyday household items for dumbbells, such as a couple of soup cans.
* Weight machines – these are devices that have adjustable seats with handles attached to either weights or hydraulics. Weight machines are helpful for beginners because they guide the movement and ensure good form. However, you can’t always adjust a weight machine to get the perfect fit for your body size and shape.
* Resistance bands – these are like giant rubber bands. The bands are portable and can be adapted to most workouts. For example, to work the biceps you step on the band and hold the other end in your fist and curl up and down. Unlike free weights, the bands provide continuous resistance throughout a movement. However, bands don’t exert as much force on the muscle as a free weight, which means they may be better suited for gentle shaping and toning.
* Own body weight – this can be used to do bent-knee sit-ups or abdominal curls, push-ups and chin-ups. Using your own body weight is convenient and free. However, once you are strong enough to cope with your own body weight, you can’t add any more resistance without turning to devices such as resistance bands or free weights.
