Resistance training increases muscle strength by putting more than the usual amount of strain on a muscle. This increased load stimulates the growth of small proteins inside each muscle cell that play a central role in the ability of the muscle to generate force. The different methods for resistance training include free weights, weight machines, calisthenics and resistance tubing. When using free weights, dumbbells and bars stacked with weight plates, you are responsible for both lifting the weight and determining and controlling your body position through the range of motion. And resistance tubing involves the use of an elastic band that provides resistance to the active muscles.
Opinions differ as to what is the best type of resistance training program.
In general, the best way to build strength is to lift weight in three sets of eight to 12 repetitions. Lifting a lighter weight for more repetitions will build endurance and tone. A typical session lasts about 30 minutes. If you do two or three resistance workouts per week, you may notice an increase in the strength and size of the exercised muscles. These increases come from the enhancement of various chemical processes in the muscle cells.