3 questions to easily get started with resistance training!

Resistance training, as one of the main forms of strength training,

is highly effective in enhancing overall body strength and muscle tone,

restoring body proportions, shape, and health.

It has very significant effects,

and is therefore highly favored by fitness enthusiasts.

However, there are not many books available on the market that guide beginners

in resistance training.

Therefore, for fitness novices,

getting started with resistance training is not an easy task.

Today, we have invited an industry expert

to answer some common questions about resistance training

and help everyone easily get started with resistance training.

Ren Manying

Director of the Competitive Sports Research Office at the Beijing Institute of Sports Science; expert and lecturer in physical training for coach training positions at the General Administration of Sport of China;

served as the physical coach for the national gymnastics team members Teng Haibin and He Kexin during the 2012 London Olympic cycle;

served as the physical coach for the national table tennis team members Ding Ning and Ma Long during the 2016 Rio Olympic cycle;

has provided physical training services and research for outstanding athletes in diving, martial arts, weightlifting, tennis, and rugby teams.

Q.What is resistance training?

Ren Manying:Resistance training, simply put, is training that improves strength by opposing resistance, which can be one's body weight or equipment resistance.

Resistance training against one's body weight

Resistance training against mechanical resistance

Q.Who is suitable for resistance training and in what settings?

Ren Manying:Resistance training is suitable for fitness enthusiasts and athletes who want to improve strength and endurance, enhance body shape, and maintain health. Training can be done at home, in the office, or at the gym.

​

Home workouts

Office workouts

Gym workouts

Q.As a fitness novice, how can one perform effective resistance training while avoiding injury?

Ren Manying:It is recommended that novices perform sufficient preparatory movements before training, including warm-up jogging, dynamic stretching, and muscle activation, before engaging in high-intensity resistance training.

Initially, resistance training should involve a period of adaptation training, using moderate to low loads. Each training session should include no more than five exercises, with 1-3 sets per exercise, and 12-15 repetitions per set. As training ability improves, one can progress to muscle-building training, maximum strength training, and even explosive power training.

After each training session, it is necessary to perform fascia pressing and muscle stretching exercises. If conditions allow, it is recommended to supplement with necessary nutrition after high-intensity resistance training.

Upper back, shoulder, and arm stretches

Chest and shoulder stretches

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*This content is sourced from 'Resistance Training: From Beginner to Expert (4th Edition, Full Color Illustration),' published by People's Posts and Telecommunications Press.