What does resistance training mean?
This is anything that weighs you down. When you get up out of bed, gravity is weighing on you, making you heavier to push upright. This is resistance.
Gravity is a critical component to understanding the body’s movement. Always think how gravity is playing a part on your load. The best way to visually explain this is, gravity can weigh down on a dumbbell but it cannot on a cable column or pulley system. With a cable you can move the load with the intended muscle and nothing more, however with a dumbbell or medicine ball, you cannot.
Load: What you are lifting. The kilos or pounds you are lifting, pushing, pulling, etc.
Just bodyweight + gravity is a wonderful place to begin, and a great repertoire to keep for cardio bursts between lifting, however over time, your body’s weight alone won’t be enough to challenge you or build muscle.
Remember, you have to break muscle fibers in order to build new ones, and the only way to do this is to increase the load, your speed, or the power that you infuse your movement with.
The Advanced manner in which you execute your moves will be demonstrated by how stable you are, how unevenly you can load the body, and/or how well your body recovers between workouts.
In order to lift well, you must first harness Body Awareness. Awareness sounds simple, but just like common sense. It isn’t common. Think about all the bad drivers on the road. There as many bad lifters in the gym.
Awareness cannot be defined by a sentence or paragraph. It is felt, enhanced by your training, and deserves to be a component in your routine’s goals.
It can range from knowing what a shoulder’s full Range of Motion is – AND making sure that you have full range of motion BEFORE LOADING the joint.
Awareness is knowing your anatomy. In order to lift well you have to know what you are working with, perhaps that office job you have or the genes you inherited from your uncle has created tightness in all the wrong places and you have to straighten out and become neutral before loading the spine. I cannot tell you how important this is. [Be aware of what you need to do to lubricate your entire body. Warm ups give you the best lifting experience, but do you know which warm ups to match with which lifts? Do you know where you have tightness or inflammation?]
Knowing which exercises challenge you the most. Always do the moves you hate. Chances are they’re excellent for you.
Be aware that you are one giant muscle and all of you is connected. It is really easy to think of your body as a diagram that you can just pick and choose muscles from — This one should ‘pop’ and this one should be ‘leaner’— it’s just not that easy, babe.