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Resistance training exercise
~Jaskaranpreet kaur

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How to Get a Full-Body Strength Training Workout at Home
Zahra Ali

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Strength training, also called weight training or resistance training, is an important part of any fitness routine. It helps make you stronger and also builds muscle endurance.

With strength training, you move your body against some type of resistance, such as:

your body weight

free weights, like dumbbells or barbells

resistance bands, also known as resistance tubing or workout bands

resistance machines, like cable machines, single-exercise machines, or multi-gym systems

Strength training is a versatile type of workout that you can do almost anywhere. While it's a popular exercise option at many gyms, you can also build a robust strength training program that you can do in the comfort and privacy of your home.

This article will help you understand what you need to get started with an at-home strength training routine, along with examples of exercises that you can include in your workout plan.

Research has shown that strength training can benefit your health and fitness in many different ways. According to the Mayo Clinic, strength training may help:

A home-based exercise routine can be a super easy and convenient way of fitting in a workout without having to hit the gym.

Once you're ready to start putting together your strength training workout, the first step is to find a place in your home where you can exercise comfortably. You'll want to find an area that has enough room for you to move your arms and legs freely.

You don't need to invest in much equipment, but if you do want to purchase a few items, here are some that may be helpful:

an exercise mat

resistance bands or tubing

dumbbells

a kettlebell

a stability ball

a medicine ball

Instead of using dumbbells or a kettlebell, you can improvise by using water bottles, sandbags, or canned goods in place of the weights.

If you're just getting started with strength training, you may want to find a strength training workout for beginners online. This can help you learn how to do different exercises with the right form, and also warm up and cool down correctly.

Before starting your workout, do a warmup routine for at least 5 to 10 minutes. This can include brisk walking, jogging on the spot, or movements that work your legs, arms, and other major muscle groups.

Once your muscles are warmed up and ready to move, you can start by doing a series of bodyweight exercises.

You don't need any equipment for bodyweight exercises, except an exercise mat if the floor is too hard.

With each of these exercises, use smooth, steady, and controlled movements.

Lunges

A basic lunge works the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves.

To do this exercise:

1. Start by standing up tall, feet shoulder-width apart.

2. Step forward with your right foot, and lower your hips toward the floor until your right leg is at a 90-degree angle and your left knee is parallel to the ground. Make sure your front knee doesn't go beyond your toes.

3. Lengthen your spine to keep your torso upright.

4. Hold this position for 5 seconds or longer.

5. Then step your right foot back to meet your left, and repeat this movement with your left leg.

6. Repeat 10 to 12 times, then rest briefly and do another set.

Lunge variations include walking lunges, jumping lunges, lunges with a torso twist, and side lunges.

Squat to overhead raise

If you're new to strength training, start off by raising your arms overhead without any weight. Once you can do this exercise with good form, you can add light dumbbells, and increase the weight as you build strength.

This exercise not only works your glutes and leg muscles, it also works the muscles in your core, back, and shoulders, as well as your triceps.

To do this exercise:

Planks

Planks are an excellent exercise for improving your core strength and stability. This exercise can also strengthen the muscles in your back, chest, and shoulders.

To do this exercise:

1. Rest on your forearms and toes only, keeping your body in a straight line with your buttocks clenched and your abdominal muscles engaged.

2. Try to hold this position for 30 seconds. If that's too hard, start with 20 seconds.

3. As you gain strength and fitness, try to hold the plank position for 1 minute or longer.

Once you're ready for a more challenging version of the plank, you can try lifting one leg at a time while you're holding the plank position.

Pushups

Standard pushups work the chest muscles (pectorals), as well as the shoulder muscles, triceps, and abdominals.

To do this exercise:

1. Start in a plank position with your palms directly under your shoulders.

2. Keeping your back flat and bracing your core, lower your body by bending your elbows until your chest almost touches the floor.

3. Immediately push your body back up to the starting position.

4. Repeat 8-12 times. Start with 1-2 sets, and build up to 3 sets as you get stronger.

A less challenging version of the pushup can be done by putting your weight on your knees instead of your toes.

More challenging pushup variations include plyo pushups, close stance pushups, and decline pushups.

The following two exercises use dumbbells. Start with a 5-pound dumbbells. As you build up your strength, you can switch to using 8- or 10-pound dumbbells.

You can also use canned goods or water bottles in place of dumbbells. Just be sure to grip them firmly to avoid injury.

Dumbbell shoulder press

This exercise targets the muscles in your shoulders and arms, and can also strengthen your core and chest muscles.

To do this exercise:

Dumbbell triceps kickback

This exercise works your triceps as well as your shoulder muscles.

To do this exercise:

Resistance bands are another great tool for your strength training workout. They're lightweight and versatile, and a has shown they work your muscles just as well as free weights or weight machines.

Resistance band pull apart

This exercise works the muscles in your back, shoulders, and arms.

To do this exercise:

Hip extension

This exercise works the muscles in your hips and legs. You'll need a light- to medium-resistance band to do this exercise.

Resistance band leg press

This exercise works your quadriceps, hamstrings, calves, and glutes. Like a leg press on a weight machine, this exercise makes you work against gravity.

1. Lie on your back and lift your feet off the ground.

2. Bend your knees, creating a 90-degree angle. Flex your feet, pointing your toes upward.

3. Wrap the resistance band around your feet and hold the ends.

4. Press your feet against the bands until your legs are fully extended.

5. Bend your knees to return to a 90-degree angle.

6. Do 1-3 sets of 10-12 reps.

Finish your workout by cooling down for about 5 to 10 minutes. This allows your breathing and heart rate to transition into a resting state. Options include walking on the spot and gentle stretches.

Doing 30 to 45 minutes of strength training two to three times a week is an excellent way of building lean muscle mass, burning calories, and boosting your metabolism. This, in turn, can help you burn body fat and make weight loss easier.

In addition, strength training can strengthen your bones and joints, lower your risk of chronic diseases, improve flexibility, posture, and balance, and boost your mood and energy levels.

Many strength training exercises can be done in the comfort and privacy of your home, using just your body weight or basic, low-cost equipment as resistance.

If you have any health concerns or an injury that makes exercising difficult, talk to your doctor or a certified personal trainer before you start an at-home strength training routine.

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Strength Training at Home: Workouts With and Without Equipment

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Strength training, also called weight training or resistance training, is an important part of any fitness routine. It helps make you stronger and also builds muscle endurance.

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-Piper Badurina

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Physiology Made Easy with Dr Aamer Sandoo

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The Health and Performance Benefits of Resistance Training

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5 best strength training workout routines 

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5 best strength training workout routines 

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Want to get strong like these LEGO lifters but don't how to start?
In this Beginner's Guide to Strength Training (part of our Strength 101 series), you'll have both the confidence to start getting strong with resistance training AND a plan to follow.
These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I'm excited to cover everything you need.
Let us help you start strength training! Learn more:
We'll be digging into the following:
By the way, we've combined this article along with the rest of our strength articles into a " Strength Training 101: Everything You Need to Know " guide.

Grab it free when you join the Rebellion by putting your email in the box below.

How Do I Start Strength Training?
Welcome to the first day of the rest of your life.
You'll look back years from now and thank "Past You" for starting strength training today.

After all, strength training or resistance training doesn't need to be scary or overcomplicated!
Strength training really comes down to two things:
#1) Movement of any weight against "resistance"(including your body weight) - Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare for the next challenge.

#2) Progressive overload: doing more than last time (lift heavier weight or do 1 more rep) consistently. Your muscles will constantly have to adapt and rebuild themselves. These microscopic tears (that don't hurt) force your muscles to go through hypertrophy, meaning they grow bigger and stronger so they can meet the demands of the exercise.
Coach Jim explains the ins and outs of progressive overload in this video:
That's all there is to it: do some resistance training and attempt to make it more and more challenging, and you'll grow stronger.

This means if you drop down and do ONE knee push-up right now, technically you've done a strength training workout.

It also means if you then do TWO knee push-ups tomorrow, then you are officially following a strength training routine.

In other words...
Now, there are many different "strength training" and "resistance training" paths.
Like a "skill tree" in a video game (with branching paths and progressions), you can progress up one path, and mix and match movements from others depending on the situation .

These paths depend on your goals and what equipment you have available to you.

What Are Some Examples of Strength Training?
Let's chat about a few different types of strength training.
Bodyweight training is simply doing an exercise in which your own body is the "weight" you are "lifting."

This is the BEST place for anybody - regardless of weight or age - to start their strength training journey.

Why is this the best place to start? Two big reasons:

A) You always have your body with you (unless you are a ghost, in which case, this is awkward). This means you can work out ANYWHERE with bodyweight training:

B) Using your body for resistance training is the most "human" thing ever! By learning to push and pull and hang and squat and lunge, you are doing what your body is literally designed to do.

By getting strong with bodyweight movements, you're making yourself antifragile and less injury-prone.
Now, it's SCIENCE TIME!
While learning the movements with bodyweight exercises, you are allowing for proper communication to develop between your neuromuscular systems.

More efficient communication between your neuromuscular systems will result in something known as "proper motor unit recruitment."

You may be asking yourself: what is a motor unit?

That's okay because I was asking myself this same question.

A motor unit is a single motor neuron and the muscle fibers it innervates.

You can think of two different types of motor units:

We all have small motor units, meaning that a single motor neuron innervates relatively few muscle fibers, and these smaller motor units are good for precise and detailed movements (e.g., moving your fingers).

We all also have large motor units, meaning that a single motor neuron innervates hundreds of muscle fibers, and these larger motor units are good for generating a lot of force (e.g., getting larger muscle groups like the quads to generate a lot of force to help in sprinting).

When you start strength training, you really are helping your muscles communicate better together. This is why we recommend starting with bodyweight exercises, to help start this process.

However, bodyweight training isn't as easy to 'scale' the difficulty as some of the other strength training methods ("put more weight on barbell"), but you can get REALLY strong with just bodyweight training.

For example, you can start with knee push-ups, then go to regular push-ups, then elevated push-ups, then even up to things like handstands and handstand push-ups.

You just have to know HOW and WHEN to scale up (we can help there too).

Let us create a bodyweight training program for you!
Dumbbells are a great first step into the world of weight training and strength training:

1. Most gyms will have dumbbells, even if it's a basic gym in your apartment complex.

2. A set of dumbbells doesn't take up a lot of room, which means you can have a pair at home without a large footprint.

3. Dumbbells make it easy to add difficulty to a bodyweight movement: holding dumbbells while doing lunges, for example.

4. Dumbbell exercises can be less intimidating than barbell training for some, and are a step towards barbell training.

5. Dumbbells have an added stabilization challenge, and will point out muscle imbalances pretty easily ("oh my right arm is stronger than my left arm.").

6. Dumbbells allow for single-arm and single-leg exercises to be performed. This can allow you to strengthen any muscle imbalances and can come in handy especially after an injury.

7. You can scale easily. Once the 10-pound weights become too easy, pick up the 15-pound ones!

A kettlebell is essentially a cannonball with a handle on it. They come in any weight imaginable, don't take up a lot of room, and can be used in dozens of ways for a great compact workout.
Our 20-minute kettlebell workout has 8 simple exercises you can do with just one weight.
Although there are "adjustable kettlebells," you'll most likely be working with a single kettlebell, and then adjusting your movements for "progressive overload" (making the workout slightly more difficult each time).

If you are a member of a gym, they'll probably have multiple kettlebells that you can use to level up.

Regardless of sex or gender age, if your goal is to get strong quickly, use 20 seconds of courage and get comfortable training with a barbell (I'll help you, I promise):

1. "Progressive overload" is easy - you simply add weights to either side of the bar, allowing you to progressively lift more and more weight each week.

2. It's much easier to go heavy safely - especially for lower body movements like the squat and the deadlift.

The biggest downside to barbell training is that in order to train at home, you need to have purchased a squat rack, a barbell, a bench, and enough weights for your house or garage (which can be an expensive investment, especially when starting out!).
If not, you definitely will need to join a gym. WHICH RESISTANCE TRAINING PATH IS RIGHT FOR YOU?
heck out our Not sure which path to pick? You're not alone - this stuff can be overwhelming. C 1-on-1 Coaching Program. We get to know you and your goals, will check your form via video, and make adjustments based on your progress!

Let us build a strength training workout for you that fits your busy life! Learn more:

Which Strength Training Program is Right for Me?
So, w hat's the best workout program to start as a beginner? Realistically, it's the one that you will ACTUALLY do.
Barbell training might be optimal in terms of building pure strength quickly, but if you don't see yourself getting to the gym regularly - or you're too self-conscious to enter the free weight section (for now) - no problem!
So let's get you a workout program!
Conversely, bodyweight training might seem convenient and easy to start now, but if you can't motivate yourself to work out at home, you might be better off joining a gym.
This full-body workout will have 4-5 big compound movements.
As we cover in our " How to Find the Perfect Workout Plan (for you) ": MOST beginners will be best served by following a "full-body" or "total body" routine, 2 to 3 times per week, with a day of rest in between each workout.

A compound movement is an exercise that recruits LOTS of muscles simultaneously and forces your body to work in unison. These compound exercises are considered multi-joint exercises meaning that they involve more than a single muscle group.

An example would be the barbell squat, which recruits every muscle in your core, butt, and legs to work together to lift the weight.
To answer your next question, let me tell you about how many sets and reps you should do as a beginner! As we explain in our "How Many Sets and Reps" guide:
This is WAY more efficient - and effective at building pure strength - than doing 5 different isolated leg exercises.
If you want more, Coach Jim breaks down different set and rep ranges in this video:

Reps in the 1-5 range build super dense muscle and strength.

Reps in the 6-12 range build equal amounts of muscular power, strength, and size.

Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health.

Many beginner strength programs will encourage you to keep things simple, doing just 5 sets of 5 reps for each exercise.

Personally, I encourage people to aim for a weight that they can lift for 8-10 reps. This gives you a chance to really work on your form and lift safely!
"Staci, which workout plan is best for me?"
The max lifts will come later, my friend. You gotta learn to walk before you can run!
If your main goal is general fitness and fat loss, doing a circuit training workout will likely help you reach your goals (make sure you see our section below for "strength training for weight loss").
It depends on your goals!

If your main goal is to get stronger and/or put on muscle, following a more traditional, pure-strength-style gym workout is going to get you there faster.

TRUTH BOMB: ANY strength training workout will help you reach nearly any goal provided you do two things:

1. How you eat will account for 80-90% of your success or failure when it comes to Eat correctly for your goals too. weight loss or bulking up.

2. This is that "Increase the difficulty of your workouts. progressive overload" stuff we were talking about earlier. Doing 1 more bodyweight squat, lifting 5 more pounds, or completing your circuit 10 seconds faster than last workout. By forcing your body to constantly adapt, your muscles will never get complacent and have to keep burning extra calories and rebuilding themselves stronger.

Depending on your current situation, and how quickly you're looking to cut through the "trial and error" and get expert guidance, I might have an interesting solution for you.

We have a pretty killer 1-on-1 Online Coaching Program here at Nerd Fitness. You'll work with a coach that will build a workout program for your body type and goals, check your form to make sure you're doing them safety, and even help plan out your nutrition too.

We help busy people transform from newbies to strong badasses! Learn more:

The 5 Best Beginner Strength Training Programs
"Alright Staci, are there any 'out of the box' beginner workout programs I can start following now?" Here are 5 resistance training workouts you can follow TODAY. Pick the level that you feel most comfortable with, and then level up when you feel ready:
Yup! Let me share with you some of our suggestions:

#1) BEGINNER BODYWEIGHT WORKOUT:

Our Beginner Bodyweight Workout has a variety of rep ranges to promote endurance, strength, and cardiovascular health.

Complete one set of each exercise and then moving directly to the next exercise:
Want to stick with bodyweight training? When you're ready to level up, check out our advanced bodyweight training circuit.

20 bodyweight squats

10 push-ups

20 walking lunges

10 dumbbell rows (using a gallon milk jug)

15-second plank

30 Jumping Jacks

Repeat for 3 rounds

Otherwise, you can move onto weight training when you feel comfortable!

#2A) BEGINNER NERD FITNESS DUMBBELL WORKOUT

If you are just getting started with dumbbells and you're looking for a beginner workout program to follow, this is our Level 3 Gym Workout, "Dumbbell Division":

10 goblet squats

10 push-ups

10 dumbbell rows per side

And here is our video on how to do dumbbell rows:
I knew you'd ask, so here is a Goblet Squat video explanation (from Nerd Fitness Prime):

#2B) BEGINNER NERD FITNESS KETTLEBELL WORKOUT

Our Beginner Kettlebell Routine is a workout you do anywhere you have room to swing a kettlebell.
Complete 3 Kettlebell Workout Circuits:
So, probably not in a phone booth or a closet or a bathroom stall. But other than that, pretty much anywhere else.

8 Halos (each side)

10 Goblet Squats

8 Overhead Presses (each side)

15 Kettlebell Swings

8 Bent Over Rows (each side)

6 Front Rack Reverse Lunge (per side)

NF BEGINNER BARBELL STRENGTH WORKOUT: DAY A
#3) BARBELL TRAINING: 2-DAY WORKOUT SPLIT
NF BEGINNER BARBELL STRENGTH WORKOUT: DAY B
Do 3 rounds of:
WHAT ARE SOME OTHER POPULAR STRENGTH TRAINING PROGRAMS?
Do 3 rounds of:

#1) "Starting Strength" is considered the gold standard beginner barbell weight training program by many. We highly recommend you pick up the actual book if you are serious about barbell training - it's one of the most important training books you can ever read.

#2) Strong Lifts 5X5: A solid workout program that starts you out very slow, with just the barbell, and helps you master form before you get too heavy. It also keeps things VERY easy with "do 5×5." Strong Lifts has been around for a long time and is a solid program.
Note: You can modify any of the barbell training programs to be done with dumbbells, if that's what you have at home!
#3) Jim Wendler's 5/3/1: This program allows you a little more freedom to do exercises that you enjoy, or work on personal weaknesses, because you choose some of the assistance work.

Lastly, you can always write your own workout plan! I wrote my own workouts for a decade and it taught me a LOT about training and health.

We do have our own 1-on-1 Online Coaching Program where you'll work with a coach that will build a strength training workout program for your body type and goals, check your form on each exercise via video, and even help you plan out your nutrition too.

Want step-by-step guidance and form checks? Learn more:

How Much Weight Should I lift?
We have a FULL resource on how to determine your starting weight for lifting, but I'll give you the gist here. #1) How much weight should I start with?
The simple-to-learn but tough-to-implement answer: lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.
#2) How fast should I add weight to the bar?
And then, try to lift sliiiightly more than last time.
The National Strength and Conditioning Association (NSCA) recommends a similar approach:
Here are two common questions on strength training:

If you are using dumbbells or a kettlebell, always err on the side of "too light" versus "too heavy." You want to learn the movement correctly and build correct form.

If you are training with a barbell, ALWAYS start with JUST the bar, no matter the exercise (By the way, a standard barbell weighs 45 pounds).

Think of it this way, even if you are adding just 5 pounds per week to the bar, within a year you would be lifting 300+ pounds!

For less trained people (i.e., beginners), it is recommended that for upper body exercises you increase the load by 2 - 5 pounds and by 5 - 10 pounds for lower body exercises.

For more trained people (i.e., advanced), it is recommended that for upper body exercises you increase the load by 5 - 10 pounds or more and by 10 - 15 pounds or more for lower body exercises.

So go SLOW. Even slower than the NSCA recommends if needed.

Team NF's Steve even bought little half-pound weights and increases many of his lifts by just 1 pound per week. It's a big part of how he transformed (jokingly) from Steve Rogers to Captain America.

And if you are looking for this content in easily digestible form, make sure you download our free Strength 101 Guide when you join the Rebellion below:
If you're new to all this "strength training" stuff, hopping into a program and going from zero to sixty might be a recipe for failure. I'm going to share with you the 9 best strength training exercises that every beginner should master (scroll down for full video and explanations!):
The 9 Best Strength Training Exercises to Learn

Instead, be patient, and take the time to learn these movements first.

1. Push-up: uses every push muscle in your body (chest, shoulders, triceps)

2. Bodyweight squat: uses every muscle in the lower body (quads, hamstrings, glutes, core)

3. Bodyweight row: works every "pull" muscle and helps prepare you for a pull-up!

4. Pull-up or chin-up: the best "pull" exercise in history! Everybody should have a goal to get their first pull-up.

5. Bodyweight dip: advanced "push" movement that targets your push muscles (chest, shoulders, triceps) in a different way than push-ups.

6. Barbell squat: the best bang for your buck on muscle building. recruits nearly every push muscle in your whole body, and great core workout.

7. Barbell deadlift: the favorite exercise of every coach at Nerd Fitness. Uses every "pull," leg, and core muscle in your body.

8. Barbell benchpress: as basic and powerful as they come. Uses every "push" movement in your upper body and can get you strong as heck!

9. Barbell press: press the bar above your head! Targets shoulders and triceps more than the chest.

All of the exercises listed above are considered functional (closed-chain) exercises. That means they relate to our everyday movements and can be used to predict our success in sports, recreational and occupational activities, and activities of daily living.
Click on any of these exercises to get a FULL explanation of the movement, step-by-step:
When attempting all of these above-listed exercises, aim to master the movement and perform the exercise through its entire range of motion (ROM).

Because it will decrease your risk for injury, activate all of the appropriate muscle groups, and result in greater muscle hypertrophy.

Let's go over these now.
And now we're into the best weight training exercises:
2) The Bodyweight Squat: This exercise serves a dual purpose: it is the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!

3 ) The Inverted Bodyweight Row: Until you can get your first pull-up or chin-up, these exercises are GREAT to start building your pull-muscle strength: your back, biceps, and forearms.

Once you can support your bodyweight above the bar, the world becomes your playground. No strength training routine should be without pull-up or chin-up work! (Click here if you 4) The Pull-Up and Chin-Up: can't do a pull-up or chin-up yet?)

This is a very technical lift, so make sure you read our article on how to do it with proper form:

As a bonus, you need to really flex and brace your core, which gets those muscles working too.

NOTE: All exercises were explained according to the guidelines that have been established by the NSCA.

commit to trying ONE of these movements in the next week. Use Your mission, should you choose to accept it: 20 seconds of courage, recruit a friend who has lifted or trained before, and try your best.

And if you want somebody to help you put these into a workout program, teach you HOW to do these movements properly, and have the confidence to know you're training correctly for your goals...
Always start out with just your body's weight and make sure your movement is correct!
Let us create a workout program that fits your busy life!

How to Know You're Doing a Strength Training Movement Properly (Form Checks)
How do you know if your movement is correct?

If it's a barbell movement, use a broomstick (or PVC Pipe).

If it's a dumbbell movement, use two sections of PVC or something else that is light and small to simulate a dumbbell.

When it comes to movements like squats, deadlifts, pull-ups, bench press, your form is crucial. Develop good habits with lightweight and you will save yourself months of frustration later and will protect you from injury.

If you're struggling with certain elements of a movement, don't get frustrated! Remember, proper communication between your neuromuscular systems needs to develop.

Do regular video form checks! Record yourself and watch the video.

Alternatively, an expert reviewing your specific movement can be invaluable.

If you're looking for someone who can do video form checks, provide feedback, and adjust your workouts based on your progress, you can check out our 1-on-1 Online Personal Training!

I've had an online coach for 4 years and it's changed my life.
When I started, I really liked practicing all of the movements at home because I could watch a video online at the same time as I was watching myself do it in a mirror. Studies have found this can actually help!
Never wonder if you're doing a movement properly! Get form checks from our coaches:

(here's how to You could also get expert guidance in person: Look around at your local strength and conditioning gyms and see if you could hire a coach find a good personal trainer) for one or two sessions just to go over the basic movements.
So you're looking to lose weight, and tired of hours of cardio (me too).
If you can't do either of those two options, no big deal! Videotape yourself and compare it to the videos here in the articles. You can also post your video to the form check section of the Nerd Fitness Forums.

Strength Training for Weight Loss
Rebel Leader Steve explains why in this video: Yes, Strength training will help you lose weight IF you do two key things for effective weight loss:
And you're wondering if strength training for weight loss - by following one of the workouts in this guide is a viable solution.

Or, gasp - will strength training make you too bulky?

SPOILER: it won't.
As we cover in our "Why Can't I Lose Weight?" article, here's why eating a caloric deficit and strength training is SO magical when combined:

Strength training with progressive overload (picking up heavier stuff)
Guess what happens during those 24-48 hours?
As we point out in our " Cardio vs Intervals vs Weight Training " article, strength training is the MOST efficient method for weight loss.

Not only that, but you can find study after study after study that shows you the benefits of strength training for weight management when combined with "calorie restriction."

When you strength train - by picking up something heavy - your muscles are "broken down" during the exercise itself, and then they rebuild themselves stronger over the next 24-48 hours.

This means two amazing things:
Your body will divert as many calories consumed as necessary to "Rebuild Muscle!"
This is the trifecta of physical transformation victory:
It also diverts additional calories to "Burn as Fuel" to handle this increased "muscle rebuilding" activity.

Your metabolism is revved up for this time period, burning more calories than normal.

Rebuilding muscle is a calorie-taxing activity!

Coach Matt explains how to gain muscle WHILE losing fat in this video:
Not only that, but when you eat a caloric deficit, your body doesn't have enough calories to fuel all the day's activities. In these instances, your body will pull from your stored fat to make sure all the work still gets done.

You get stronger and keep the muscle you have.

You burn through the fat you're trying to get rid of.

You're decreasing your body fat percent and keeping your muscle = look good naked.

Pick up something heavy, and eat a vegetable.
In other words, strength training + eating right is the BEST path for weight loss out there! And yes, in certain situations, you can actually lose weight AND build muscle at the same time.

Pick one of the strength workouts in this article. Calculate your daily caloric needs. So how do you put this into practice? Learn about healthy eating. And start.

In other words...

These are the types of things we work on with our 1-on-1 Coaching Clients: helping them lift weights confidently and eat correctly for their goals! Let us help you:
Okay! Unless you are collecting underpants, you should now have a workout program you want to try out! "Staci, this is a lot, can you just TELL me what to do?"
Let our coaches create a custom strength training and weight loss plan for you!
STEP #1: PICK YOUR WORKOUT PATH:
"Just Tell Me What Strength Training Program to Follow!"

Here are the steps again for you:

A) If YOU ARE TRAINING AT HOME. Pick one of these 3 based on what equipment you have:

B) IF YOU ARE TRAINING IN A GYM: Amazing! I love gyms.

Read our " How to train in a gym" guide and go from Level 1 to Level 6 over the next month. Gym closed? Here's how to build a home gym.
Here are 42 bodyweight exercises you can do too.
STEP #2: TRY A NEW EXERCISE : In addition to following a workout program, I'm gonna push outside of your comfort zone - that's where real growth happens.

Learn ONE new movement this week.

Pick one of the exercises below and try it out!

STEP #3) HIRE A YODA: If you are somebody that just wants to be told exactly what to, how to train for your goals, and are good at following directions, consider hiring a coach.

I've been working with an online coach since 2014 and it has changed my life - and I do this stuff for a living!
No matter what you do today:
STEP #4) JOIN THE REBELLION! If you like how we do things around here at Nerd Fitness, we'd love to have you in our community of misfits, mutants, and rebels!

Sign up in the box below and I'll send you our free Strength 101 guide:
What questions do you have about getting started? So, what's the biggest thing holding you back from starting strength training? -Staci PS - Check out the rest of the articles in our Strength Training 101 series: photo source: LEGO bench pres, tonobalaguer © 123RF.com, Stormtroopers lifting, Chris Christian:Strongman, W_Minshull: Stormtroopers in Gym, Lego Lifting, Rainstorm, Kristina Alexanderson: Teddy Love,
Don't be afraid of doing anything wrong - truth be told, the majority of the people in the gym don't have any idea what they are doing, and are just as nervous as you are!

Muster up your 20 seconds of courage if you need to, and let me know in the comments how it goes!

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5 Strength Training Workouts (for Beginners) | Nerd Fitness

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Want to get strong like these LEGO lifters but don't how to start? In this Beginner's Guide to Strength Training (part of our Strength 101 series), you'll have both the confidence to start getting strong with resistance training AND a plan to follow.

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-David Zahrabelny

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Benefits Of Resistance Training - Strength Training Benefits

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Resistance training is amazing. When done right the benefits include; increased strength and better bone health, reduced muscle loss as we age, prevention and/or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity and let’s not forget, resistance training can make you look sexy AF!

If you're new to resistance training or returning from a long spell of inactivity, here are 5 things you should avoid to make the most out of your resistance training workout plan.

1. Starting out with a multi-split workout plan

One of the biggest mistakes that beginners make when starting a new resistance training program for muscle growth is that they tend to start out with an advanced multi-split workout plan. While dividing muscle groups up and working them on separate days can help achieve some serious muscle gains, if you’re new to resistance training, it's best to start out with a more generalized full body or half body split. Once you hit the 6-month mark of consistent training and feel confident enough that you can stick to a more detailed and committed exercise routine, you can then break it up further and begin to fine-tune certain priority areas.

Related: Genetics and how to train for your body type

2. Too concerned about weight

Another common mistake that rookies make is that they associate more weight with more success. The truth is, weight when poorly managed will more likely lead to embarrassment and risk of injury than any form of gains. Instead, leave your ego at door, lift within your means and always prioritize correct form over all else. By doing so you'll reduce your injury risk, encourage mind-muscle connection and will likely gain respect from your peers. Once you feel strong and confident enough, you can slowly start to add weight to those barbells.

3. Always sticking to the same rep range

1-5 reps for strength gains, 8-12 reps for muscle growth, and 15+ for muscular endurance, right!? Well…

Yes, you should prioritize the repetition range best suited to your overall goal but it should by no means be the only rep range you use for all workouts and exercises all the time. By using a variety of different rep ranges you keep your body guessing, better preparing it for a variety of different challenges. Remember your body responds best to a change, not routine, therefore it's in your best interest to use a variety of different rep ranges to make the most of your workout plan.

Here's an example of what a simple multi rep beginner leg workout might look like:

4x5 Back squats
4x10 Lunges

Superset
3x12 Leg press & leg curls

3x15 Standing calf press

4. Believing you don't have to concentrate when using machines

I see this time and time again. Someone hops onto a machine, doesn't bother adjusting it, gets their phone out and starts going through the motions whilst simultaneously scrolling their Instagram feed.

First of all, if you're able to do the 2 things together, you're not working hard enough and secondly, just because it's a machine with a set range of motion, doesn't mean you shouldn't give it the same importance and respect as you would do free-weight exercises.

If you're unsure of how to use a machine, ask a member of staff to walk you through it. Simple adjustments and form tips can make a huge difference to the effectiveness of the exercise and by concentrating on what you're doing you'll encourage mind-muscle connection, which, has been scientifically proven to improve muscle contraction! #gainsbaby

Tip – Prioritise free weight exercises at the beginning of your workout and complimentary machine exercises towards the end when your muscles are tiring.

5. Sticking to the same workout plan for too long

A workout plan should be just long enough for you to get the most out of it but not so long that it becomes repetitive. It's important for your goals to practice progressive overload. This is when you gradually increase the volume, intensity and frequency of your workouts until you can no longer progress. Once this happens (generally between weeks 10 – 14) it's time to shake things up and move on to the next phase of your workout plan.

If you think of it this way if you work out 3 times a week for an hour doing the same exact full-body workout with the same exact weight, sets, repetitions, and effort for years and years, of course, your body will adapt to uniformity and never change. On the other hand, keep it guessing and the sky is the limit.

Tip – Aim to change/freshen up your workout plan every 12-weeks or until you feel you've gotten all you can from it.

Related: How to build a successful workout plan

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Resistance training - 5 things to avoid for best results | Ebylife | Personal training

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When done right, the benefits of resistance training are literally limitless. Here are 5 things to avoid to maximise your results when starting a new program.

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resistance training

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Facts You Should Know About Resistance Training

Resistance training builds tone and muscle strength.

Resistance exercise doesn't mean resistance to exercise! Instead, it's a type of exercise that has gained popularity over the last decade or so as researchers discover the many benefits it has to offer. It's so mainstream at this point that the American College of Sports Medicine, the governing body for exercise in the United States, has included it in its recommendations for all Americans since 1998. In this article, all that you need to know about resistance exercise will be presented: what it is, how it works, how to prevent injury, some of the most popular resistance exercises, and a general resistance-exercise plan.

Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. The external resistance can be dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract.

There are several styles of resistance exercise. There is (1) Olympic lifting (where athletes lift the weight overhead like you see in the Olympics), (2) power lifting (a competition where athletes perform the squat, dead lift, and bench press), and (3) weight lifting (a sport where athletes lift heavy weights-typically fewer than six reps). When you lift weights at the gym to get stronger or bigger or more toned, you are performing resistance exercise. Occasionally you will hear the term "strength training" associated with lifting weights. Technically, it's incorrect to refer to resistance exercise as strength training. Instead, strength training would more accurately be described as resistance exercise that builds strength. In this article, the term resistance exercise will refer to the general type of weight lifting that you do in the gym to get bigger, stronger, more toned, or to increase your muscular endurance.

How Does Resistance Exercise Work?

Resistance training works by causing microscopic damage or tears to the muscle cells, which in turn are quickly repaired by the body to help the muscles regenerate and grow stronger. The breakdown of the muscle fiber is called "catabolism," and the repair and re-growth of the muscle tissue is called "anabolism." You're probably familiar with the term anabolic when used with steroids. Anabolic means to grow, and that's exactly what happens after you break down the muscle fibers with resistance exercise. In fact, many biological processes of growth in the body require some breakdown, or catabolism, prior to re-growth. For instance, bones must be broken down first before calcium and other growth factors repair the bone and make it stronger. With muscles, testosterone, insulin-like growth factor, growth hormone, protein, and other nutrients rush to the muscle after a resistance-exercise session to help repair the muscles to make them stronger. Importantly, your muscles heal and grow when you aren't working out, and so that's why it's necessary to leave time between workouts for recovery.

QUESTION
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Why Resistance Training?

The benefits of resistance exercise are well documented, and ongoing research continues to prove that it's an important activity for Americans to be engaged in. Long ago in hunter-gatherer societies, humans' muscles got a workout by building shelter, hunting, farming, and all the other manual chores necessary to live. Today, however, we have engineered inactivity into our lives with labor-saving devices to the extent that our muscles rarely need to be pushed very hard. We don't rake leaves or cut grass or shovel snow by hand; we don't climb stairs or even walk in airports (people movers do it for us!); we don't wash our clothes or our dishes or even push a vacuum by hand (Have you seen the robotic vacuum Roomba?), and we spend more and more time in front of our computers and televisions than we do outdoors raking leaves, playing touch football, baseball, soccer, hiking, or participating in any other recreational activities. Research shows that physical inactivity is the second leading preventable cause of death in the United States, and it's literally killing us.

Why Do Resistance Exercise?

It builds muscle strength and tone. Humans lose 5 pounds of muscle every decade after age 30.

The number of muscle fibers declines with age. From age 30 to age 70 we can lose more than 25% of the type 2 muscle fibers in our bodies (type 2 fibers are our strength fibers). Resistance exercise can slow down or even reverse the aging process by building muscle mass and strength.

It's been shown to build bone. Osteoporosis, a condition of accelerated bone mineral loss which leads to fractures, can be a crippling disease, particularly in women (although men get it, too), and research on resistance exercise suggests that it can build bone even in the elderly.

There is some evidence that resistance exercise helps lower moderately high blood pressure.

More strength can lead to fewer falls in the elderly.

Resistance exercise can raise metabolic rate, an important factor in maintaining body weight.

It's never too late to start. In one study of elderly men and women (mean age 87) who lifted weights three times per week for 10 weeks, strength increased a whopping 113%! The improvement in strength enabled the elderly participants to also walk faster (12% faster than before the study), climb 28% more stairs, and it even caused the muscles in their thighs to increase by more than 2.5%.

How Much Resistance Exercise Should I Do?

The American College of Sports Medicine recommends that resistance training should be progressive in nature (for example, follow the principle of progressive overload - see below for an explanation), individualized, and provide a stimulus to all the major muscle groups (chest, back, shoulders, arms, abdominals, and legs). They recommend that beginners do one set of eight to 10 exercises for the major muscle groups, eight to 12 repetitions (reps) to fatigue, two to three days per week (multiple-set regimens may provide greater benefits if time allows). For older and more frail people (approximately 50-60 years of age and above), they suggest that 10-15 repetitions may be more appropriate.

What Is the Principle of Progressive Overload?

Milo of Croton, the ancient Greek athlete, strong man, and wrestler, may be credited as the first athlete to use the principle of progressive overload. Legend has it that Milo trained for the Olympics by carrying a newborn calf on his back every day for years prior to the Olympic start date, and by the time the Olympics arrived, the calf had grown to a full-size cow, and Milo was still carrying it on his back! In essence, Milo adapted to the growing weight of the animal by growing stronger himself. That's progressive overload. To follow this model for developing strength and tone, you lift weights that are heavy enough to create muscular fatigue at the 10th to 12th repetition and then when that gets easy, you increase the weight and lift that new weight until you can do it again for 10-12 reps. You can increase the weight every time you get to 10 or 12 reps. Typically every time you add new weight, you lift fewer reps because it's heavier, but then as your muscles grow stronger, you perform more reps.

The principle of progressive overload is universally accepted as the model that creates the greatest gains in strength.

Should I Lift With Free Weights or Machines?

The simple answer is both, if you have access. Bodybuilders use both, and obviously it works for them. Here's a review to help you understand the advantages and disadvantages of each; plus, I've included information about alternatives to free weights and machines (your own body weight and exercise tubing).

Free Weights (Dumbbells and Barbells)

Advantages:

You can do a variety of exercises for all the muscle groups.

They allow for self-selected movement based on your anatomy (unlike machines which confine the movement). For example, if your shoulder joint is limited in range of movement, you can accommodate naturally to the limitation with a dumbbell.

Free weights help build coordination because it takes skill to move and control the dumbbells. For example, if you're doing dumbbell presses, you must control the motion so that the dumbbells move straight up and not outward. If you're doing a squat, you must be able to steady yourself so that you don't fall.

You may recruit more muscles than just the group you're focused on. Getting back to dumbbell presses, you not only use the pectorals, anterior deltoid (front of the shoulder) and triceps, but you may need other shoulder and back muscles to coordinate and hold your body steady during the exercises. Likewise, if you're doing standing front raises, you will naturally recruit muscles in your abdomen and back to steady your body.

Disadvantages:

There is a risk of injury from dropped bars or dumbbells. A bench press with a bar can cause serious injury or even death. For this reason, always use a spotter when lifting free weights.

If you are strong and require lots of weight, then you're going to need space to store all the dumbbells. You can get away with plates that load on bars to minimize the number of dumbbells that you need, but it's inconvenient and not much fun to continuously change weight plates while you're working out.

It can get costly, with dumbbells costing 50 cents to more than $1 per pound.

Free weights do require skill and knowledge, so it's a good idea to have a fitness trainer help you get started if you're a beginner.

Machines

Advantages

They are simple to use. Just stick the pin in the weight stack and you're ready to go. If you need more weight, you just take the pin out and put it in the next weight.

They are relatively safe (as long as you don't pick a weight that's too heavy and strain yourself). Even if you drop one, it won't land on you.

They don't require lots of coordination. Simply push or pull on the bar or handles, and you're lifting weights.

Disadvantages

They require lots of space.

They are expensive.

Each machine is typically limited to working just one muscle group, so you need lots of machines to cover all the muscle groups. The exception is the cable pulley machines. They are extremely versatile (you can do lots of exercises with them), and they are safe.

If your body doesn't anatomically match the movement of the machine, you might injure a joint with repetitive use over time. For example, the biceps and triceps machines are limited in their range and can cause problems for the shoulder and elbow joints.

I suggest working through the gym and finding the machines and free weights that work best for you. For example, you might prefer cable rows with the machine to bent-over rows with dumbbells. Here's a list of some of the other exercises you can do with machines or free weights (listed as machine/free weight).

pull-downs/two-arm bent-over rows

cable upright rows/free weight upright rows

seated chest press/dumbbell or bar press

cable crossovers/flyes

triceps press-downs/kickbacks

leg press/squat

SLIDESHOW
See Slideshow

Exercise Tubing

Exercise tubing consists of elastic tubes with handles that can substitute for free weights or machines to help you build strength and tone. They come in various thicknesses to increase the tension (and are different colors to denote the tension). They have never been tested head-to-head against free weights or machines, but remember that resistance exercise is any activity that causes muscles to contract against external resistance. Tubing does just that.

What are the advantages of exercise tubing?

They are an inexpensive and versatile way to get started with resistance exercise.

You can do lots of exercises with them and even use them in a chair if you don't get around very well on your feet.

By using a door strap (a small strap that permits you to attach tubing to a door) you can do more exercises with tubing than you can with free weights or dumbbells.

You can start with a set of four for about $20. They come in colors to denote the tension.

They are portable and you can pack them in your bag for vacation or leave a set at your office for an occasional set of biceps curls when no one's looking!

They don't dent the floor if you drop them.

You can store them easily in a drawer, closet, or other convenient, out-of-the-way location.

What are the disadvantages of exercise tubing?

Over time, they may lose some of their elasticity and may need to be replaced.

If they rub up against a sharp object (a ring on your finger or if you wrap it around a table or sofa leg with sharp edges), they can snap.

Body Weight

You can use your own body weight for resistance exercise. Pushups, sit-ups, chin-ups, squat thrusts, lunges, and step-ups are just some of the exercises that you can do to strengthen your body. The advantage of these exercises is that you can do most of them anywhere, and even though you can't change your body weight to increase or decrease the resistance, there are some things you can do to increase the resistance. Here are some suggestions.

Pull-ups (to strengthen arms, back, and shoulders). Some people can't do even a single pull-up. What you can do to help is stand on a chair under a pull-up bar to lighten the load as you pull up (the chair supports some of your body weight). Outdoors on a tree limb you can ask a friend to support some of your weight by holding your feet!

Push-ups (to strengthen arms, chest, and shoulders). Don't worry if you can't do a traditional push-up. Here's a sequence that will get you there: wall push-up. Just like it sounds, lean against a wall about 2 feet from the wall with your back straight and push back and forth.

When wall pushes are easy, lean against a countertop.

When leaning against the counter gets easy, get on the floor on your knees and push against the edge of a sofa or your bed.

When the sofa gets easy, do a knee push-up on the floor. Like it sounds, you are on your knees with back straight and you lower yourself to the floor and then back up again. Most people, once they can do 20-25 knee push-ups on the floor, they can do one regular push-up (with knees off the floor).

Give the push-up progression a try!

No one method of resistance exercise is superior to the other. As long as your muscles are contracting against external resistance - whether it's dumbbells, machines, tubing, your own body weight, bottles of water, cinder blocks, (or even your 2-year-old!) - the exercises will work to build your strength and tone.

How Do I Design a Training Plan?

Here are the steps to designing your personal resistance exercise training plan.

Decide where you will lift.

Working out at home. If you decide to work out at home, then consider the exercise tubing as an inexpensive but effective way to get started. If you want to use free weights then you will need the following:

Dumbbells. I prefer solid dumbbells since the plate-loading type can be tedious to change repeatedly. Dumbbells cost anywhere from 50 cents to $1 per pound. Solid hex dumbbells are what I recommend because they are inexpensive, and they don't roll around like round dumbbells. You might also decide to purchase a bench. Look for an adjustable bench that is well constructed. It should not rock and should feel solid when you lie down on it. If you decide to purchase a bar for the bench press, then you will need uprights on your bench. I don't recommend this for beginners due to safety issues (unless you have a spotter); you can always do dumbbell presses to get you started. If you decide to go with a bar and plates, then look for a 35- to 45-pound bar with collars to lock the plates in place, and then you need to buy plates to load the bar. Figure to shoot for a bench press of up to 100 pounds, so you will need to purchase plates for at least that amount. You can start with two 25-pound plates, four 10-pound plates, and four 5-pound plates. That will get most beginners started.

Working out at a gym. This is good option for beginners and experienced lifters. The gym has a wide variety of machines and dumbbells, so you get to see and try out all the different options. Plus, gyms have trainers, and if you're a beginner, it can be very helpful to have a trainer plan a program for you and take you through it to teach you how to lift. Most gyms have introductory sessions, and these are a good idea if you're new to lifting. Once you get the hang of it, you can explore it on your own with confidence.

Assess your skills. Consider hiring a fitness trainer to work with you at a gym or at your home if you're a beginner. It's difficult to learn on your own how to lift weights from a book or even a video. You can do it, but the hands-on approach with a trainer is superior. You don't need to use the trainer forever, either. You can start by having the trainer design a plan for you and show you how to do it, and then depending on your skill, you might only need a couple of sessions and then a periodic follow-up with the trainer, say, once every one to two months. Learning how to lift weights properly will give you the confidence you need to lift on your own and get stronger and stronger.

Define your goals. For most beginners, the goals are typically to tone up and get stronger. The good news is that any lifting will give you both, and you can expect strength gains in just a few weeks. Tone comes later, and how much muscle you see depends on how much excess body fat you have. For instance, if you have lots of excess fat on the back of your arms, then you won't see the triceps muscles right away; likewise, if you have excess fat on your belly, then you won't see six-pack abs until you reduce or eliminate the fat.

Tips for Designing a Weight-Lifting Plan

Weight: Beginners should start with weights that can be lifted 10-12 reps to fatigue with good form. Fatigue means that you cannot lift the weight one more time with good form. If you have to lean back or throw the weight up, then it's too heavy. Lifting 10-12 reps to fatigue will maximize your strength gains and minimize the risk of overtraining or injury.

Sets: Beginners can start with one set per exercise. You can do more if you have time, but research shows that one set for beginners is enough to yield significant gains in strength.

Time between sets: Rest less than one minute between sets if you want to develop endurance and tone. Rest up to three minutes if you want to focus more on strength; the extra recovery time allows the muscles to work harder and lift more on the next set.

Order of exercises: Design your plan so that large muscle groups are worked before smaller groups. The theory is that if you fatigue a smaller muscle group first, then the larger group won't work as hard as it can. For example, do bent-over-rows before biceps curls. Biceps work in both exercises, but since the larger and stronger back muscles are used in the rows, they wouldn't get a maximal workout if the biceps are fatigued. Another way to say it is that the biceps become the weakest link in the chain if you work them first.

Exercises: Select one to two exercises per muscle group. Here's a list of at least two exercises for each group using dumbbells and machines in an order of larger to smaller groups. All of these exercises and the order of exercises are suitable for beginners.

1. Chest: dumbbell press, dumbbell flyes, chest press, cable flyes (crossovers)

2. Shoulders: side lateral raise, front raise, upright row

3. Back: bent-over-row, cable row, pull-down

4. Arms: biceps curls, triceps kickbacks, triceps press-downs on pull-down machine

5. Abs: crunches, knee-drop crunches for the oblique muscles on the side of the abdomen (drop the knees to one side and crunch up)

6. Legs: squats, leg extensions, and curls on the machines, leg press on the machine.

Rest and recovery: Remember that muscles grow during downtime, not when you train, so allow a day or two between workouts when you first get started so that the muscles can recover and grow. You should show up at your workouts refreshed and at least as strong as the previous workout (there will be days when you aren't stronger, and you should expect them so don't get discouraged when it happens).

Splits. A term used to describe how you organize your workout. For instance, you might decide to work only your chest on day one and your back on day two. This is the type of lifting you do once you get stronger and more experienced. This is not necessary or recommended for beginners because it's too intense. It's not only unnecessary but it could lead to injury or overtraining (burnout).

What's a Good Beginner Plan?

Below is a three-day per week beginner program broken up by muscle group.

Day one: chest (bench press with bar or dumbbell press, flyes, push-ups), triceps (bench dips, kickbacks), legs (squats or leg press, leg extension, leg curl)

Day two: back (bent-over rows or seated cable rows), biceps (curls, standing or seated)

Day three: shoulders (lateral raises, front raises), legs (squats or leg press, leg extension, leg curl)

Work the abs at each workout. Crunches are a good way to start, and below are some excellent advanced abdominal exercises. Make sure to stretch your lower back before and after doing them.

1. Bicycle maneuver: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

2. Captain's chair: Stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.

3. Crunch on exercise ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals, raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.

4. Vertical leg crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward, and inhale as you return to the starting position.

5. Reverse crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides-whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate, and your legs will reach toward the ceiling with each contraction. Exhale as you contract, and inhale as you return to the starting position.

You can experiment with different splits. For instance, you could try the following

Day one: chest (bench press with bar or dumbbell press, flyes, push-ups), back (bent over rows, seated cable rows, pull-downs),

Day two: biceps (curls, standing or seated), triceps (bench dips, kickbacks)

Day three: shoulders (lateral raises, front raises), legs (squats, leg extensions, leg curls)

Resistance exercise is a great way to round out your workout if you're already doing cardio. It will help you build strength and improve tone, preserve muscle as you lose weight, and will help you feel good about your physique and yourself. I encourage you to give it a try!

From

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"The benefits and risks of exercise." UpToDate.com

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Resistance Training Exercises: Benefits, Definition & Examples

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Facts You Should Know About Resistance Training Resistance training builds tone and muscle strength. Resistance exercise doesn't mean resistance to exercise! Instead, it's a type of exercise that has gained popularity over the last decade or so as researchers discover the many benefits it has to offer.

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https://www.youtube.com/watch?v=JS-v2-ftubY

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The Importance of Functional Strength Training | Joe Rogan & Pat McNamara

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100776351

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https://www.ebylife.com/blog1/resistance-training-5-things-to-avoid-for-best-results

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Health Aspects of Resistance Exercise and Training

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Health Aspects of Resistance Exercise and Training

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Nickesha White 100633736

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[PDF] National Strength and Conditioning Association Position Statement: Health Aspects of Resistance Exercise and Training. | Semantic Scholar

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There is an accumulating base of scientific evidence suggesting that a number of health-related benefits may be derived from participation in a well-designed resistance training program. RESISTANCE TRAINING, WHICH includes the regular use of free weights, weight machines, body weight, elastic bands, and other forms of equipment to improve muscular strength, muscular power, and muscular endurance, has become an increasingly popular form of physical activity.

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Matt Shank 100659312

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Kettle Bell & Body Weight Resistance Exercises 

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Kettle Bell & Body Weight Resistance Exercises 

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By : Joshua Sobotie Ogagaoghene - 100775254.

Kettle Bell and Body Weight Resistance Exercises are the current new trends in resistance exercise.
They are done using rings, and bars to stimulate some gymnastics based movements.

In here, I have attached video links as well as an article on kettle bell training and body weight exercises.
https://youtu.be/9d88GsyRqSw - kettle bell.

https://youtu.be/UoC_O3HzsH0 - body weight exercises.

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Abstract

Background

A scoping review of scientific literature on the effects of kettlebell training. There are no authoritative guidelines or recommendations for using kettlebells within a primary care setting. Our review objectives were to identify the extent, range and nature of the available evidence, to report on the types of evidence currently available to inform clinical practice, to synthesise key concepts, and identify gaps in the research knowledge base.

Methods

Following the PRISMA-ScR Checklist, we conducted a search of 10 electronic databases from inception to 1 February 2019. There were no exclusions in searching for publications. A single reviewer screened the literature and abstracted data from relevant publications. Articles were grouped and charted by concepts and themes relevant to primary care, and narratively synthesised. Effect sizes from longitudinal studies were identified or calculated, and randomised controlled trials assessed for methodological quality.

Results

Eight hundred and twenty-nine records were identified to 1 February 2019. Four hundred and ninety-six were screened and 170 assessed for eligibility. Ninety-nine publications met the inclusion criteria. Effect sizes were typically trivial to small. One trial used a pragmatic hardstyle training program among healthy college-age participants. Two trials reported the effects of kettlebell training in clinical conditions. Thirty-three studies explicitly used 'hardstyle' techniques and 4 investigated kettlebell sport. Also included were 6 reviews, 22 clinical/expert opinions and 3 case reports of injury. Two reviewers independently evaluated studies using a modified Downs & Black checklist.

Conclusions

A small number of longitudinal studies, which are largely underpowered and of low methodological quality, provide the evidence-informed therapist with little guidance to inform the therapeutic prescription of kettlebells within primary care. Confidence in reported effects is low to very low. The strength of recommendation for kettlebell training improving measures of physical function is weak, based on the current body of literature. Further research on reported effects is warranted, with inclusion of clinical populations and investigations of musculoskeletal conditions common to primary care. There is a need for an externally valid, standardised approach to the training and testing of kettlebell interventions, which better informs the therapeutic use of kettlebells in primary care.

Peer Review reports

Background

History

The kettlebell is a round-shaped steel or cast iron weight, commonly described as resembling a cannonball with a handle [ 1]. In Russia, kettlebells are a matter of pride and a symbol of strength, with a colourful history throughout the twentieth Century from circus strong men to the Red Army. Use of kettlebells as measures of weight dates back to Russia in the 1700s [ 2] and the word girya (kettlebell) first appears in a Russian dictionary in 1704 [ 3], with excavations in Poland pre-dating early kettlebells to the seventeenth century [ 4].

Kettlebell sport, also referred to as Girevoy Sport originated in Eastern Europe in 1948 [ 5]. The International Union of Kettlebell Lifting World Championship held in October 2018 attracted more than 500 competitors from 32 countries, testament to its popularity and growth. Kettlebell sport uses competition kettlebells of standardised dimensions made of steel, most commonly available from 8 kg to 32 kg in 2-4 kg increments. Kettlebell sport techniques are the jerk and snatch in different timed events.

Kettlebells described as 'traditional' in shape are typically made from cast iron, with dimensions increasing with weight. Kettlebells are now widely available in an array of construction materials, from 2 kg to 92 kg. With increasing popularity has come diversity in use and adaptation of common exercises, however only a limited number of styles are widely recognised: Sport, hardstyle, juggling, and a small number of techniques associated with CrossFit.

The popularity of kettlebells outside of Eastern Europe and kettlebell sport can be largely attributed to Russian émigrés former World Champion Valery Fedorenko, and former Soviet Special Forces physical training instructor and Master of Sport, Pavel Tsatsouline. Fedorenko founded the American Kettlebell Club and Tsatsouline the hardstyle Russian Kettlebell Certification (RKC), which commenced training in 2001. Pavel has been widely credited with introducing kettlebells to the West [ 6] following a publication in the December 1998, Vol. 6, No. 3 Issue of MILO A Journal For Serious Strength Training Athletes. That was followed by Power to the People [ 7] which outlines many of the training principles used in Enter the Kettlebell [ 3], and remains the foundation of hardstyle kettlebell training courses worldwide. Enter the Kettlebell has been the most widely cited text in academic publications where a hardstyle technique has been used. The six fundamental hardstyle techniques are the Swing, Clean, Press, Squat, Snatch and Turkish get-up (TGU). Academic investigation of hardstyle training represents around 50% of publications (refer to Results: report characteristics), with the two-handed kettlebell swing investigated most frequently. Neither kettlebell sport nor hardstyle are limited to only the techniques listed.

A third person of note is former Master RKC, Kenneth Jay. A small unpublished Bachelor of Science study completed at the University of Copenhagen [ 8] investigated the VO ₂ and lactate effects from two weeks of dedicated hardstyle kettlebell snatch training in a group of well-conditioned, kettlebell-trained college-age males. Jay's training protocols later described in Viking Warrior Conditioning [ 9] and those from Enter the Kettlebell represent the majority of study formats used to date.

Conceptual and contextual background

Exercise prescription is an integral part of Physiotherapy practice [ 10]. Prescription of exercise as medicine for a broad range of chronic diseases and for relieving pain and improving musculoskeletal function have been described [ 11, 12] with many at least as effective as drug therapy [ 13]. The mechanisms of mechanotherapy in clinical practice have been reported [ 14, 15], with an understanding of mechanobiology of musculoskeletal tissues critical to primary care [ 16]. Therapists commonly seek to increase tissue capacity and build physical and psychological resilience in their patients, from the young injured athlete to the elderly and frail.

Evidence-based Physiotherapy is an area of study, research, and practice in which clinical decisions are based on the best available evidence, integrating professional practice and expertise with ethical principles [ 17]. Where high quality clinical research does not exist, good practice must be informed by knowledge derived from other sources of information. When relevant and reliable data is not available, clinicians still need to make decisions based upon the best available information [ 18].

In elite sport, there is a constant need to increase strength, power and endurance, and the kettlebell has become a part of that effort [ 19]. Kettlebells have been used in strength and conditioning research and injury prevention programs for mixed martial arts [ 20], handball [ 21], shot put [ 22], sprinting [ 23] and soccer [ 24]. In clinical practice, kettlebells have been included in programs for lower limb amputees [ 25], metabolic syndrome in women [ 26], early treatment of breast cancer [ 27], for osteoporosis and fall and fracture prevention [ 28], home-based Physiotherapy with older adults showing signs of frailty and following hip fracture [ 29], for healthcare workers [ 30] and in programs for improving health-related physical fitness [ 31].

Kettlebells have also been used to modify other common training protocols [ 36, 37, 38], and as a novel method of providing valgus stress with good reliability, during ultrasound examination of the ulnar collateral ligament of the elbow [ 39]. University studies have investigated kettlebell training, including analysis of the TGU [ 40], for improving dynamic knee stability and performance in female netball players [ 41], in anterior cruciate ligament (ACL) injury prevention among female athletes [ 42], and for reducing work related musculoskeletal disorders of the low back [ 43].

Whilst kettlebells have been adopted by popular fitness programs such as CrossFit, the use of kettlebells remains a relatively niche sport and knowing how to use a kettlebell is perhaps not as intuitive as the more popular barbells, dumbbells and machine weights. In spite of this, kettlebells have been recommended for their ease of teaching, cost effectiveness and being less intimidating to use [ 44]. Kettlebells have already been integrated into clinical practice but does the current body of evidence support their use for therapeutic purposes, and how does the evidence help inform clinical decision making?

The aim of this review is to identify what is known about the effect of kettlebell training from published academic research, with the objective to systematically evaluate and critically appraise the literature and highlight areas for further investigation.

Kettlebell swing descriptors

The 'hip hinge' is associated with a deadlift movement pattern and a hardstyle kettlebell swing. This has also been described as a "Russian swing", or a swing to chest height. It can be performed with one or two hands holding the bell. The two-handed overhead swing is associated with a 'squatting' motion of the lower limbs, also described as an "American swing" and most commonly linked with CrossFit. The 'double-knee-bend' pattern is associated with kettlebell sport.

Methods

A scoping review was conducted to synthesise current evidence of kettlebell training as it applies to therapists working in primary care, where movement and loading are used clinically for therapeutic purposes. As an evolving field of research, the scoping review was chosen to provide an overview of kettlebell training, to identify key concepts, knowledge gaps, and types of evidence currently available.

Research question

What evidence is available to guide therapists using kettlebells within a clinical therapeutic framework?

Protocol

This scoping review was conducted by a single researcher (NM) using the PRISMA Extension for Scoping Reviews (PRISMA-ScR): Checklist and Explanation [ 45]. A priori protocol was not developed.

Study design

Information sources and literature search

A search was conducted, assisted by a health sciences librarian, on 10 electronic databases (CINAHL, Cochrane Library, Embase, Medline, PEDro, ProQuest, PubMed, SportDISCUS, Web of Science, Google Scholar) from inception to 1 February 2019, using search terms "kettlebell", "kettle bell", "kettlebells", "kettle bells" in the Title or Abstract. The search strategy was not limited by study design, publication type, or language. Duplicate records were removed in EndNote. Backward reference searching was performed, and additional studies were identified by consultation with subject matter experts.

Eligibility criteria

The eligibility criteria were defined by the Population (therapists in primary care), Concept (prescription of kettlebells for therapeutic purposes) and Context (evidence-based practice: research evidence and clinical expertise). All types of study design and reviews were included where kettlebells were the primary modality of investigation. Any population, intervention, comparator, outcome, and setting were included, together with theses and unpublished material from academic settings. Articles/publications were excluded if, a) they were unrelated to kettlebell training (e.g. gave historical context only), b) were not specific to kettlebell training (e.g. interventions involving kettlebells and other equipment where the outcome(s) could not be attributed to the kettlebell), c) were unavailable in full text, or d) were studies conducted on Eastern European Military populations. The absence of standardised reporting guidelines (as recommended by the Enhancing the QUAlity and Transparency Of health Research network), and style of reporting from countries of the former Soviet Union, were deemed incompatible for synthesis. The following were also excluded from our review: books, patents, fitness articles, web pages, blogs and opinion pieces from non-clinical or non-academic/clinical authors. Resource limitations precluded the translation of articles not published in English. One exception was a clinical trial of hardstyle kettlebell training for people with Parkinson's disease, published in Portuguese with an English abstract; this was deemed to be specifically relevant to the population, concept and context of the review and included but not translated. All levels of evidence [ 51] were considered.

Data abstraction and data items

A standardised data abstraction form was not utilised. A single reviewer (NM) independently screened titles and abstracts for relevance and obtained full text articles of publications potentially relevant. As the scope and nature of the available evidence was not known in advance, the development of categories and grouping for mapping purposes was developed iteratively as the data was extracted and tabulated. Effect sizes were extracted where given, or calculated if enough data had been provided. Cohen's δ or standardised mean difference (SMD) were used and magnitude of effect compared based on participant's resistance training status: untrained, recreationally trained or highly trained [ 52].

Methodological quality appraisal

Synthesis

Data were narratively synthesised by author-defined category: (1) acute profiling, (2) athletic performance, (3) health-related physical fitness, (4) injury & rehabilitation, (5) expert/clinical option and (6) Review, with key characteristics and findings discussed. Publications were grouped by nature of the study (acute vs longitudinal) and measures/outcomes. Acute profiling studies were further categorised by outcome: 'sEMG', 'motion analysis', 'hormonal response', 'cardiometabolic', 'mechanical demand' or 'performance'. Experiments and trials were mapped based on the population profile (age, gender, training history, kettlebell experience), types of exercise(s) used, style (hardstyle, sport or 'other'), training format (work-to-rest ratio, frequency, duration, intensity/load), measurements (sEMG, motion analysis, ground reaction force, HR, RPE, VO ₂), outcomes, and study design.

Results

Report characteristics (extent, range, nature)

The number of academic publications relating to the use of kettlebells has increased steadily since 2009 (Fig. 3) Sixty-eight (69%) of the publications were research studies, including 47 (70%) measures of acute training response and 21 (31%) longitudinal investigations. Two longitudinal trials involved clinical populations. Publications were categorised as 'acute profiling' [ 47], 'Athletic performance' [ 11], 'Health related physical fitness' [ 9], 'Injury & rehabilitation' [ 4], 'Opinion' [ 22] or 'Review [ 6] (Fig. 4). Included in these were a Systematic Review, one Clinical Review, four Brief/Narrative Reviews, and 3 case reports from medical practitioners of injury attributed to kettlebell training. Acute profiling studies, which represent almost half of the publications, were further categorised based on outcomes: 'sEMG' [ 11], 'motion analysis' [ 6], 'hormonal response' [ 3], 'cardiometabolic' [ 16], 'mechanical demand' [ 6], 'performance' [ 2] or not categorised [ 3] (Fig. 5).

Fifty-four experiments and trials (79%) used healthy college-age participants, with participants in 62 studies (91%) recreationally active. In fifty-five studies (> 80%), participants were novices unfamiliar with kettlebell training, and almost half ( n = 33) explicitly used hardstyle techniques and/or training principles described by Tsatsouline. Only 4 investigations (2 acute, 2 longitudinal) involved kettlebell sport. Of the 68 experiments and trials, 43 were published in peer-reviewed journals. The remainder were un-published conference presentations [ 5], Theses [ 9], Pilot studies [ 3], papers accepted for publication [ 4], and University publications [ 4]. Results described herein as significant where reported with p-values ≤0.05.

Acute profiling

Acute profiling - surface electromyography (sEMG)

Acute profiling - motion analysis

Seven acute studies investigated motion of joint segments or kettlebell trajectory (Table 2). Novices were found to perform a two-handed kettlebell swing differently to experts. Significant differences in joint segment angles and angular velocities at the hip and shoulder joint were reported during a two-handed hardstyle swing, with the order of movements reversed between conditions. During the up-swing (ascent), experts lead with the hips, then the shoulders followed. In the down-swing (descent), the arms drop first, then the hips flex. In novices, these joint segment sequences are reversed. Experts 'hinge' at the hips rather than squat (≈20 o greater hip flexion at the bottom of the swing and ≈15 o less knee flexion on the descent) stand up straighter (≈10 o more hip extension) and 'swing' the bell rather than 'lift' it (≈15 o less shoulder flexion at the bottom and ≈20 o less at the top) [ 68]. These findings are consistent with Tsatsouline [ 3] and with what is observed in practice.

Among a cohort of 23 novices, none of the participants obtained neutral hip position while performing any of the kettlebell swings, despite the notable availability of passive hip extension ROM, and cueing during the instructional sessions. Average terminal hip extension lacked a mean of 9.7° (± 7.8°) from neutral for both genders during the 2-handed swing. Of note, participants were only allowed to perform a maximum of 10 repetitions of each swing during the instructional session [ 58].

The kinematic similarities and differences between a swing to chest-height, a swing overhead, and an Indian club swing have been reported [ 57] although the clinical utility of these data is unclear. Cycle time for the overhead swing was 34% longer than the shoulder height swing and Indian club swing, with no differences in peak joint angles between the movements reported. No identifiable risk of injury from kinematic observation of the lumbar spine was identified when performing a two-handed swing to chest-height or overhead using a 16 and 24 kg bell, although reliability of these data is unclear [ 69].

Acute profiling - hormonal response

Acute profiling - mechanical demand

Six acute studies investigated mechanical demands of kettlebell exercise (Table 4). Normalised to body mass, mechanical demands of a two-handed swing with 32 kg had the largest impulse (3.0 (0.2) N.s.kg− 1) when compared with peak back squat at 60% 1RM (2.1 (0.2) N.s.kg− 1) and jump squat at 40% 1RM (2.7 (0.4) N.s.kg− 1). A two-handed swing with 16 kg produced similar impulse to the jump squat at 0% or 60% of 1RM, and a 24 kg swing produced similar impulse to the 20%1RM jump squat [ 76]. The vertical jump has been used as a proxy for measuring power output, with the swing purported to be effective for improving activities associated with explosive hip extension, such as sprinting. A two-handed swing with 20% bodyweight produced a smaller average, peak and time-to-peak rate of force development, than a vertical jump [ 78], suggesting a lack of specificity to improve vertical jump performance.

Vertical braking force with a 24 kg bell was reported to be approximately 25% greater during braking (down-swing) than acceleration (up-swing) during a two-handed hardstyle swing. Horizontally, the swing appeared to create approximately double the force and four-times the power of a single-arm hardstyle snatch using the same load. These data must be interpreted with caution however, as the start of the propulsion phase was an upright standing position holding the bell in front of the thighs and included the transition from upright standing to terminal backswing (bell between the legs). Despite the difference in vertical displacement of the bell (chest height vs overhead), force in the vertical direction was roughly equal to the swing, however the swing created approximately 40% more braking force. Approximately 15% more Work was performed in the down-swing during a hardstyle snatch than the swing. The swing has a significantly shorter braking phase (0.30s Vs 0.40s), larger Impulse ratio (time under tension: 21% Vs 14%) and propulsion (26% Vs 14%) than the snatch [ 77] likely attributable to the bilateral vs unilateral nature of the exercises.

During a single arm swing with 16 kg, a peak compression force of 3195 N at the lumbar spine was reported at the bottom of a swing, with an active bracing strategy described as the 'kime' increasing average compression by a further 1054 N [ 79]. A unique property of the kettlebell swing was reported as a posterior shear force (461 N), said to be so unusual that potential risks are unknown. The same study reported lumbar movement from 26 o of flexion to 6 o during a 2-handed swing with 16 kg.

During an overhead two-handed swing, a transition from tensile to compressive force at the shoulder was shown to occur approximately in the upper 30% of the bells' arc in two females, with the majority of force and power reported to have been derived from the posterior chain musculature [ 80]. A peak resultant ground reaction force (GRF) of 1768 N (242) was reported among male amateur lifters, roughly equal to 2x mean bodyweight (87.7 kg ± 11.6 kg) [ 5].

Acute profiling - performance

Acute profiling - cardiometabolic response

Establishing whether kettlebell training has the potential to increase aerobic capacity has been of interest to researchers. Sixteen studies reported acute cardiometabolic responses to kettlebell exercise (Table 6). The oxygen cost of completing as many two-handed swings as possible in 12 min (197 to 333 completed) with 16 kg was reported and compared with a graded treadmill test to exhaustion [ 85]. Classified as "hard" by ACSM standards, average HR (165 ± 13 b·min − 1 = 86.8 ± 6.0% HR max) was significantly higher than average VO ₂ (34.31 ± 5.67 ml·kg − 1·min − 1 = 65.3 ± 9.8% VO ₂max). At matched RPE, 10 min of two-handed swings compared with continuous treadmill running resulted in significantly lower VO ₂ (34.1 ± 4.7 Vs 46.7 ± 7.3 ml·kg − 1·min − 1), METS (9.7 ± 1.3) and energy expenditure (12.5 ± 2.5 Vs 17.1 ± 3.7 Kcal·min − 1). This was reported sufficient to increase aerobic capacity [ 88].

Twelve rounds of two-handed swings produced significant mean increases in HR with each successive round (67 ± 0 at rest to 169 ± 5 bpm) and significant post-exercise hypotension at 10 (~ 4 mmHg SBP, ~ 3 mmHg DBP) and 30 (~ 4 mmHg SBP, ~ 3 mmHg DBP) minutes after exercise [ 97]. A reported resting mean HR of 67 ± 0 bpm in a group of 17 participants suggests challenges of reliability. Performing as many two-handed swings as possible in 12 min was also reported to be perceptually harder, with increasing feeling of heat stress, muscle pain and higher sustained HR compared to a kettlebell circuit workout completed at 90% 6RM [ 92].

A Tabata-inspired kettlebell circuit using a 2:1 work:rest ratio was compared to 1:8 (30s:4min) sprint interval cycling in "very active" males, with the kettlebell protocol proposed to be more attractive and sustainable [ 96]. The authors concluded that the high intensity kettlebell protocol would be effective in stimulating cardiorespiratory and metabolic responses, which could improve health and aerobic performance (mean VO ₂peak 29.1 ± 0.09 ml·kg − 1 min − 1 = 55.7% VO ₂ max).

At a controlled work rate of 20 two-handed swings (40SPM) and 10 sumo deadlifts performed every minute on the minute, versus continuous cycling on an ergometer at 80 rpm, no significant differences were reported in any physiological (HR, VO ₂), subjective (RPE) or metabolic (RER, MET) response [ 94]. HR and RPE were significantly higher using the same 30-min kettlebell protocol when compared with treadmill walking at matched VO ₂, with no difference in RER, kcal.min − 1 and BP [ 95]. Both studies had male and female participants, with very large variation in anthropometrics.

No post-exercise hypotensive response was observed in normotensive individuals performing two-handed swings for 20 min [ 86]. A statistically significant attenuation in BP reactivity compared to control was reported, immediately following a cold pressor test, however the clinical utility of this phenomenon in practice is unclear. Significant reductions in post-exercise BP 120 min post-exercise were also reported following 12-min of discontinuous two-handed swings (88 to 486 swings completed), compared with a kettlebell circuit of 6 exercises among hypertensive or pre-hypertensive males [ 89]. Comparisons of effect are limited due to exposure bias, and a decrease of only 4 mmHg to reach clinical significance.

Jay's VO ₂ snatch cadence test (cMVO2) [ 9] was modified by Chan [ 83] to simulate a kettlebell sport event and measure VO ₂ over 10 min. Increasing snatch cadence with 16 kg and multiple arm changes, was compared with a graded rowing ergometer with increasing power output. HR was comparable (≈175 ± 8-10b.min − 1) but mean peak oxygen consumption (37.5 ± 43.5 Vs 45.7 ± 6.6) respiratory exchange ratio (1.10 ± 0.060 Vs 1.18 ± 0.047) and minute ventilation (132.7 ± 19.2 Vs 157.1 ± 20.1) were significantly lower. VO ₂ response to the cMVO2 test was also reported to be significantly lower than the Bruce treadmill protocol (40.3 ± 2.2 Vs 49.7 ± 6.6 ml·kg·min − 1) among a small mixed gender group with very large variation in anthropometrics [ 91]. Mean VO ₂ was 31.6 ± 3.71 ml·kg·min − 1 however the range in HR (128-180 bpm), %VO ₂max [ 3, 69, 70, 71, 72, 73, 74, 75, 76, 77, 78, 79, 80, 81, 82, 83, 85, 86, 88, 89, 92, 94, 95, 96, 97] and RPE [ 10, 11, 12, 13, 14, 15, 16, 17, 18] suggest these data may be poorly reliable.

An incremental kettlebell swing test (IKT) using increasing bell weight showed a strong correlation in peak oxygen uptake with the incremental treadmill test (3.27 ± 0.67 Vs 3.99 ± 0.71 LO ₂·min − 1, r = 0.92) [ 93]. Mean peak values for the IKT were significantly lower for VO ₂, HR, BLa and V E. It was reported that in most subjects, muscle fatigue rather than cardio-respiratory factors caused exhaustion in the IKT test. Clinical utility, validity and reliability of the IKT are currently unknown.

Acute profiling - 'uncategorised'

Long-term physiological response

Long-term performance improvement

No conclusions can be drawn from a Pilot study comparing complex training protocols, in which kettlebell swings were compared with barbell back squats [ 110]. No statistically significant difference was found between groups on vertical jump performance, although reported to be "practically significant". No significant difference was found in vertical jump and sprint performance in recreationally active females, although the training volume was described as inadequate [ 103]. Kettlebell swings using a 'kettleclamp' was reported to increase power and strength when compared with explosive deadlift training, however these conclusions were not supported by the data presented [ 107]. Limitations in study design prevent any conclusions being made from kettlebell training when compared with battle ropes [ 109, 111], on the physical performance of American Football players using kettlebell sport [ 112], male handball players [ 108], college females performing a hammer throw [ 102], or in military fitness training [ 113].

Injury and rehabilitation

Clinical opinion

The TGU was described for patient self-management, to teach "the motor control needed for daily activities, occupation, and sports" [ 122] and specifically for integrating mobility, stability, symmetry (left, right, front, back), coordination, balance and strength [ 123], as a therapeutic exercise for injury prevention and performance enhancement [ 124], as a strength and conditioning tool for a variety of athletes [ 125], and as a component of kettlebell training to develop strength and power [ 126]. Only one article written for instructional purposes illustrates each of the 'big 6' techniques as descried by Tsatsouline [ 127]. Five kettlebell exercises have been individually described with proposed clinical or performance benefits; a modified swing [ 128], thruster [ 129], arm bar [ 130], reverse lunge with overhead press [ 131] and a lunge clean [ 132].

Quality of evidence strength of recommendations

Discussion

Our findings highlight a growing research interest in the effects of kettlebell training since 2009. There have been no adverse events reported during clinical trials, and no clear or quantifiable risk of harm from kettlebell training has been identified. It is unclear if the absence of reported adverse events is a true representation of kettlebell training or a limitation in reporting. Only 1 publication [ 127] illustrates how to perform each of the fundamental hardstyle exercises. Clinicians unfamiliar with kettlebell training wanting to prescribe them for therapeutic purposes, would be wise to consult with trained practitioners. Anecdotal reports of delayed onset muscle soreness, bruising and discomfort from repetitive impact force to the forearm among novices are not unusual. As a dynamic skilled activity using a free weight, it is advisable for a novice to receive appropriate instruction to mitigate avoidable error in execution or inappropriate loading.

Kettlebells are increasingly being used to perform exercises typically associated with other equipment, such as the one-arm bent over row and sumo squat. In these cases, the tool simply becomes a weight with a handle and the exercise (or potentially the outcome) not unique to the equipment. There may be instances where this is more desirable or necessary within a clinical context, however this becomes generalised exercise prescription and 'training using a kettlebell' rather than kettlebell training. Kettlebells are also being used to augment traditional exercises, such as hanging kettlebells by elastic bands to the end of an Olympic bar during a squat or bench press [ 37], which bear no resemblance to kettlebell training.

The U.S. Department of Energy "Man Maker" protocol was described by Tsatsouline as " alternate sets of kettlebell swings to a comfortable stop, with a few hundred yards of easy jogging for active recovery". Performed twice a week for an arbitrary time of 12 min, it was recommended that people also complete 2 days each week of 5 min continuous TGUs. The program would continue until they could perform 100 single-arm swings < 5 mins and 10 TGUs < 10 mins at a target weight. In the research literature, the Man Maker challenge was first cited by Farrar [ 85] as a "popularly recommended kettlebell workout", however the study protocol used was 12 min of continuous two-handed swings. The same 12-min continuous format was subsequently used to measure blood pressure response [ 89] and later compared to a high-resistance circuit workout [ 92]. Whilst hardstyle techniques were cited, these studies illustrate an evolution in the literature away from the principles and practices described by Tsatsouline, based upon researcher's interpretation of training practices.

Due to the variety of ways in which an exercise prescription could possibly include kettlebell exercises for clinical and athletic populations, it is vital that the exercise professional has a clear idea of the acute stresses imposed on the body by this form of exercise prior to its utilisation. An initial understanding of these acute stresses is being provided by studies assessing the acute hormonal, kinetic, kinematic, cardiometabolic and electromyographic responses to kettle bell exercise in a range of populations.

The difference in movement pattern between expert and novice performing a two-handed hardstyle swing [ 68] is consistent with 1 o of hip extension observed at the top of a swing in kettlebell-trained subjects [ 79] and with what trainers report in practice. The skill acquisition of a hardstyle swing appears clear and consistent, however its utility in clinical practice is unclear. The observed difference between expert and novice is likely to apply to other kettlebell exercises, thus the experience of participants in research studies should be considered when assessing validity of findings, and the generalisability of outcome data to other populations. Other factors likely to influence outcomes include kettlebell specific differences such as training style, bell weight and swing cadence, and factors common to other training modalities such as work-to-rest ratio, peripheral and central fatigue. Each of these should be assessed when prescribing kettlebell exercises and their relative importance established for clinical populations on a case-by-case basis.

There is no indication that one type or style of swing has greater clinical utility than another. No data suggests that someone performing a swing counter to the prescriptive hardstyle pattern, is at increased risk of harm. When performing a hardstyle swing in practice, much emphasis is placed on the production of power (in the horizontal plane) and of developing "power-endurance" [ 3] however, no published data currently exists which quantifies or validates these claims. The potential for using movement(s) associated with kettlebell training for therapeutic purposes has not been investigated.

Although limited, ground reaction force data is clinically helpful, particularly where the mechanical demands of a kettlebell swing are compared to other commonly used exercises, or where some objective quantifiable loading of tissues is indicated. Large increases in ground reaction force relative to bodyweight [ 5] may be of interest to clinicians where manipulation of lower limb load is needed, such as with symptomatic knee osteoarthritis. The load influence from kettlebell training on specific joints, or with musculoskeletal conditions more generally, remains unknown and warrants investigation.

Lumbar motion, compression and shear force data during a kettlebell swing offer meaningful information, albeit limited to a single study [ 79]. These data are encouraging, that in the absence of spinal pathology, mechanical loads through the lumbar spine during a 16-kg two-handed hardstyle kettlebell swing are low and not indicative of increased risk of harm. Indeed, compression loads were reported below the National Institute for Occupational Safety and Health action limit, and half that of lifting 27 kg on an Olympic bar. Resultant spine loads were described as "quite conservative" and "not be problematic". How these forces might change with increasing kettlebell weight is not known and clinicians should be cautious not to assume they remain low. Biomechanical modelling identified a unique posterior shear force in the lumbar spine during a kettlebell swing. Whether this is a consistent feature across individuals remains to be seen, and the potential effect on pathological presentations such as spondylolisthesis, a pars interarticularis defect, or osteoporosis is unknown. More common resistance training exercises such as a barbell deadlift produce an anterior shear force at the level of L4/5, with forces of much larger magnitude reported among competitive power lifters [ 142]. Until further data is available, clinicians would be wise to use caution if considering a kettlebell swing with someone who has a significant or unstable lumbar spine pathology. Additionally, among kettlebell-trained subjects, the lumbar spine was reported to flex approximately half full range (up to 26 o) at the bottom of the swing [ 79].

The clinical utility of reduced torque in the lumbar extensor muscles following swings is unclear [ 81]. Consistent with temporal and kinetic data [ 78], no significant difference in countermovement jump performance [ 82] suggests that kettlebell swings are unlikely to provide any meaningful benefit to jump performance. Change in pain pressure threshold may be used in clinical practice, however there is no suggestion that this phenomenon would be unique to a kettlebell swing, or that change in pain pressure threshold following kettlebell swings [ 60] has a clinically meaningful effect. Loaded carries are also not unique to kettlebells, so the utility of carry data for clinical practice in relation to the specific prescription of kettlebell exercises remains limited [ 61, 62]. Kettlebell carries however (rack, bottoms-up, overhead, suitcase) have been proposed as good exercise to increase trunk stiffness and reduce "energy leakage" when transmitting power generated by the hips, to sporting and daily living tasks involving pushing, pulling, lifting, carrying, and torsional exertions [ 144]. These principles do have clinical utility but have not been investigated.

Kettlebell training appears to induce a cardiometabolic response sufficient to improve cardiovascular fitness [ 1, 59, 84, 85, 87, 88, 91, 92, 93, 94, 95, 96] provided that the dose (kettlebell weight, volume load and work:rest ratio) is appropriate for the individual and sufficient to provide a supraphysiological load. Effects have often been over-reported, and reliable clinically meaningful effects remain to be demonstrated in a high quality randomised controlled trial. Many of the same investigations have also demonstrated kettlebell training produces a lower peak VO ₂ when other physiological and metabolic variables are matched [ 83, 88, 93, 95]. These data are consistent with suggestion that hardstyle kettlebell training is not the most effective form of exercise for improving cardiovascular capacity. Physiological mechanisms for the pressor response (disproportionately elevated HR when compared to oxygen consumption during resistance training) have been proposed, however these claims have not been validated in practice [ 8].

A basic kettlebell swing protocol has shown to produce a similar cardiometabolic demand to other forms of physical activity such as walking [ 95] and cycling [ 94]. For someone who is home-bound with a cardiometabolic condition requiring a significant exercise stimulus, a single kettlebell exercise may be a suitable alternative to walking and cycling. The long-term cardiometabolic effects of kettlebell training remain equivocal. Further investigation with high quality trials will help clinicians better understand the potential for kettlebell training to improve cardiorespiratory fitness in clinical populations.

Expert hardstyle practitioners performing a swing to chest-height, typically have a cadence of 40 swings per minute [ 1]. Swing cadence for the American swing and a 'low swing' in Sport training would be lower, and cadence within Sport is typically well-controlled by the individual. Further research using a kettlebell swing should ensure that cadence reflects the practice or discipline it seeks to inform or make explicit why deviations from normal practice are being investigated.

In research and clinical practice, hand grip strength is one component of the algorithm used to make a clinical diagnosis of sarcopenia [ 148] and improvements in grip strength from kettlebell training have been reported [ 98, 101, 102, 113]. This is encouraging as poor hand grip strength is a consistent predictor of falls and fractures in both sexes among older adults [ 149], and an independent predictor of all-cause mortality and cardiovascular diseases in community-dwelling populations [ 150, 151, 152, 153]. Lower limb muscle strength is also independently associated with elevated risk of all-cause mortality, regardless of muscle mass, metabolic syndrome, sedentary time, or leisure time physical activity [ 154]. Significant increases in lower limb strength [ 101, 108], dynamic single leg balance [ 101], and reductions in postural reaction time [ 105] from kettlebell training, represent an interesting constellation of effects. If each of these are achievable for older adults, kettlebell training may have the potential to reduce falls risk, improve physical function and increase independence. Further research in this are appears warranted.

Similar data from pragmatic training among elderly adults with Parkinson's disease is equally encouraging [ 99], especially following a recent systematic review of resistance training for Parkinson's Disease which reported that it is hard to establish a correlation with improved physical parameters and quality of life [ 155]. Qualitative data has not been reported and so the potential uptake more broadly of kettlebell training with these older populations in clinical practice remains unknown.

The potential for kettlebell training to improve measures of physical performance has received the most research interest to date. There is little evidence however to suggest that kettlebell training specifically, is likely to provide athletes with any marked improvement in sports performance, with claims to the contrary remaining conjecture. Limited data comparing effects of kettlebell training with weightlifting [ 44] showed only a small statistically significant effect size difference in back squat strength, however these data are unreliable due to a large exposure bias in favour of the weightlifting group (80% 1RM vs 16 kg kettlebell and training 2/3 of the measures). That weightlifting training with an exposure bias did not significantly outperform the kettlebell training, as might have been expected, perhaps warrants further investigation.

Changes in half squat strength and vertical jump height were reported in another study [ 114] although the effect size was small for a trained population. In a third comprehensive kettlebell training program [ 106], confidence that the reported improvements in bench press 1RM and barbell clean and jerk are representative of the true training effect is low, due to a very large variation in participant age, training history and baseline physical capacity. The addition of a reverse lunge with single arm snatch in the fourth microcycle (80-85% RPE) and TGU in the fifth microcycle (85-95%), are technically complex exercises. Questions of external validity may have been addressed had a CERT being reported. Combined, these data do provide limited support for using kettlebells to improve health-related physical fitness. High-quality randomised controlled trials are needed to increase confidence in the true effects.

Large relative reductions in self-reported musculoskeletal pain intensity following kettlebell training [ 104] have been widely cited, although the effect size was only small, and within-group change did not reach a minimum clinically importance difference of 2 points on a numeric pain rating scale. In addition, participants did not need to have pain to enter the study. Claims of reducing musculoskeletal pain in clinical practice are not currently well supported.

Significant small-to-moderate effects have been observed in a range of physiological parameters in active, healthy, college-age populations, which may represent opportunities for the prescription of therapeutic exercise prescription within primary care. Applying the GRADE [ 56] criteria to the current body of evidence however, confidence in reported effects remains low, with strength of recommendation weakly in support of improving physical function or performance. This is likely due to participants being largely under-dosed in experimental conditions. Within primary care, the potential benefits of kettlebell training remain untested.

Clinical guidelines [ 158] are not based upon studies in populations undergoing rehabilitation, and prescription for any form of musculoskeletal rehabilitation are currently absent. One third of the 15 citations are fitness publications, and 2 are clinical opinions from authors who may not have received any formal kettlebell training. Contraindications/precautions refer only to 'resistance exercise in individuals with and without cardiovascular disease'. Physical examination recommendations are unrelated to prerequisite physical capacity or movement competency which may be required in order to execute a kettlebell exercise, and treatment summary recommendations from the fitness industry may be inappropriate for individuals experiencing pain, of have functional limitations from disease or disability.

There has been growing interest in, and academic exploration of, the effects of kettlebell training in the last 10 years, however the current body of evidence is challenged by limited internal and external validity, high risk of bias due to lack of blinding, and underpowered small sample sizes. Additionally, less than optimal study design, flaws in reporting, and inferences from a typically homogenous population of your healthy participants unfamiliar with kettlebell training, have limited application to conditions commonly managed in primary care. The existing body of evidence provides little guidance to inform the prescription of kettlebell exercises in clinical practice. Our review highlights only that insufficient data currently exists to strongly support claims of improvements in performance, or measures of health-related physical fitness from kettlebell training, rather than there being evidence of no effect.

Directions for future kettlebell research

For the clinician and therapist in primary care, there are many gaps in the research literature for integrating kettlebells into practice. A common language is needed and clear standards for clinicians and researchers to follow in teaching, performing and dosing exercises, and in measuring and reporting effects. Updated clinical practice guidelines are needed which better reflect the populations and health conditions managed in primary care. Below are our suggestions to future researchers in areas which may have clinical utility.

Pathological pain

Future research could investigate the utility of using kettlebells to help people who have pain, arguably the most common presentation in primary musculoskeletal care. In combination with other approaches, movement and loading (mechanotherapy) is often used to modulate non-nociceptive pathological pain states. As a tool which can replicate ADLs such as lifting and carrying tasks, the versatility of a kettlebell makes it a useful tool within a clinic setting and could be a more effective option within an active rehabilitation plan than current options. Other common musculoskeletal conditions for which kettlebell training may be suitable include shoulder instability, rotator cuff related shoulder pain, gluteal and elbow tendinopathy, and non-specific low back pain.

Post-surgical rehabilitation

The hallmark of post-surgical rehabilitation in clinical care is the progressive loading of tissues and restoration of movement and function. Future research could investigate the utility of using kettlebells for a wide range of post-surgical conditions compared with existing protocols and conventional equipment.

Knee osteoarthritis

Ground reaction force during a kettlebell swing suggests that this exercise could be an effective means of improving function and reducing the pain associated with knee osteoarthritis. An activity which commonly aggravates arthritic knees is ascending and descending stairs, however vertical ground reaction force only reaches 1.4-1.6x bodyweight on the descent [ 164]. It appears that a kettlebell swing has the potential to far exceed normal ground force when using stairs and could provide sufficient stimulus for a positive adaptation. Future research could examine the utility of a kettlebell swing program to positively influence symptoms and delay the need for surgery. With the same clinical rationale, future research could investigate the utility of a similar protocol to restore function following knee arthroplasty.

Mechanical demands and training load

Clinicians need to better understand the potential influence that variations in gender, age and training history may have on the mechanical demands of kettle bell training, and how these factors may influence the therapeutic prescription of kettlebells and training loads. More research is required beyond convenience samples of healthy college students, with clinical practice guidelines providing data relating to appropriate internal and external training loads, in different populations and health conditions. Claims of hardstyle training relating to the development of 'power endurance' and the horizontal vs vertical components need to be tested, and the validity and reliability of those measures established.

Pragmatic kettlebell training

More research is required which uses a pragmatic approach to training with kettlebells. Whilst single exercises such as the swing may have clinical and research utility, a pragmatic approach which is more inclusive of other exercises would be helpful. Primary care clinicians would benefit from a better understanding of kettlebell training in the context of clinical practice, rather than the use of isolated exercises. As primary care practitioners are encouraged to promote physical activity generally and resistance training specifically, it is incumbent to understand its effectiveness at a population level compared with other community-based exercise options.

Health-related physical fitness

Finally, promoters of hardstyle kettlebell training suggest that it can improve measures of health-related physical fitness. Future research is required to validate these claims and to establish associated training stimuli and effect sizes.

Limitations

There are some limitations to our scoping review methods. Firstly, scoping reviews have inherent limitations because the focus is to identify knowledge gaps, inform future research, and identify implications for decision-making [ 50]. Formal reporting of methodological quality was limited to only randomised controlled trials. The eligibility criteria defined by the context (evidence-based practice: research evidence and clinical expertise) precluded commentary from non-clinical, non-academic sources. Potentially valuable sources of information exist within the fitness industry and subject matter experts e.g. certified kettlebell trainers, with this source of information typically disregarded when synthesising higher levels of 'evidence' to inform clinical practice. A priori protocol was not developed. The review was limited to documents written in English to increase its feasibility. The data was abstracted and processed by a single reviewer. Whilst the literature was comprehensive, it is possible that some publications may have been missed. Since this is a rapidly evolving and emerging field, we expect that new publications fulfilling our inclusion criteria will be released in increasing numbers, highlighting a potential need to update our review and/or to conduct systematic reviews on more specific kettlebell related questions in the near future.

Conclusions

Significant small-to-moderate effects from kettlebell training have been observed in a range of physiological parameters among healthy, physically active college-age cohorts. Significant clinically meaningful moderate to large effects have been reported from pragmatic hardstyle kettlebell training in older adults with Parkinson's disease and older females with sarcopenia. While confidence in reported effects however remains low to very low, and strength of recommendation only weakly in support of kettlebell training until effects have been reliability repeated in high-quality trials, the opportunities within primary care remain promising.

The current body of evidence is challenged by limited internal and external validity, high risk of bias primarily due to the lack of blinding, underpowered small sample sizes and participants largely under-dosed in experimental conditions. Less than optimal study design, flaws in reporting, and inferences from a typically homogenous population, have limited applicability to pathological conditions in primary care, or more broadly to clinical populations.

Within primary care, the potential benefits of kettlebell training are currently based on conjecture, with further research and high-quality clinical trials needed to make a shift from practice-based evidence to evidence-based practice. Presently, the therapeutic use of kettlebells in primary care is more likely to be informed by the fitness industry and practitioners in non-clinical roles, with the current body of evidence offering little guidance for this type of intervention. Applying the principles of mechanotherapy and a contemporary understanding of pain, kettlebells could be used therapeutically in the management of a wide range of common musculoskeletal conditions, although this remains to be demonstrated.

Availability of data and materials

The datasets used and/or analysed during the current study are available from the corresponding author on reasonable request.

Abbreviations

1H:

One handed swing

2H:

Two-handed swing

ACL:

Anterior Cruciate Ligament

ACLR:

Anterior Cruciate Ligament Reconstruction

ACSM:

American College of Sports Medicine

BLa:

Blood Lactate

BP:

Blood Pressure

ES:

Effect Size

GRF:

Ground Reaction Force

HR:

Heart Rate

IKT:

Incremental Kettlebell Swing Test

MET:

Metabolic Equivalent

nEMG:

Normalised Electromyograph

PPT:

Pain Pressure Threshold

RCT:

Randomised Controlled Trial

RER:

Respiratory Exchange Rate

RKC:

Russian Kettlebell Certification

RM:

Repetition Maximum

RPE:

Rate of Perceived Exertion

rpm:

Revolutions Per Minute

SD:

Standard Deviation

sEMG:

Surface Electromyograph

SFG:

Strong First Girya

SMD:

Standardised Mean Difference

SPM:

Swings Per Minute

ST:

Semitendinosus

TGU:

Turkish Get-up

VE:

Minute Ventilation

VL:

Vastus Lateralis

VO₂ :

Oxygen consumption

Funding

This review was supported by an Australian Government Research Training Program Scholarship and will contribute towards a Higher Degree by Research Degree (Doctor of Philosophy).

Author information

Authors and Affiliations

1. Faculty of Health Sciences and Medicine, Bond University, Institute of Health & Sport, Gold Coast, Queensland, 4226, Australia

Neil J. Meigh, Justin W. L. Keogh, Ben Schram & Wayne A. Hing

2. Sports Performance Research Centre New Zealand, AUT University, Auckland, New Zealand

Justin W. L. Keogh

3. Kasturba Medical College, Manipal Academy of Higher Education Mangalore, Manipal, Karnataka, India

Justin W. L. Keogh

Contributions

NM coordinated the review, screened citations and full-text articles, abstracted data, cleaned the data interpreted the results, and wrote the manuscript. JK, BS and WH supported with ongoing consultation. JK and WH reviewed and provided revisions to earlier versions of the manuscript. All authors read and approved the final manuscript.

Corresponding author

Correspondence to Neil J. Meigh.

Ethics declarations

Ethics approval and consent to participate

Not applicable

Consent for publication

Not applicable

Competing interests

The primary author is a Physiotherapist, hardstyle kettlebell instructor, former practice owner promoting kettlebells in clinical practice, with an online presence as The Kettlebell Physio.

Additional information

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# data[].attributes.attachment_link.title
Kettlebell training in clinical practice: a scoping review - BMC Sports Science, Medicine and Rehabilitation

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Background A scoping review of scientific literature on the effects of kettlebell training. There are no authoritative guidelines or recommendations for using kettlebells within a primary care setting. Our review objectives were to identify the extent, range and nature of the available evidence, to report on the types of evidence currently available to inform clinical practice, to synthesise key concepts, and identify gaps in the research knowledge base.

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Perhaps over the last few years you've become a bit more acquainted with a certain piece of equipment: the resistance band. If so, we don't blame you! Not only are resistance bands easy to store and use at home, but they can also give you a seriously good workout.

What you might not yet realize is that there are plenty of different kinds of bands to choose from. So, we've rounded up some of the best resistance bands the internet has to offer, all according to expert trainers and rave reviews, to help you build your stash. Intrigued yet? Great. But before you check out what to buy, here's the lowdown on this kind of equipment.

Resistance Band Benefits

While the bands might not look like anything special, don't be fooled: Resistance band training has been shown to be a "feasible alternative" to lifting weights when it comes to activating your muscles, according to recent research published in the J ournal of Human Kinetics. The study's authors compared muscle activation during upper-body strength training exercises with resistance bands versus free weights and found the results to be very similar. They believe that the instability created by the bands is what causes muscle fibers to fire even more than with free weights.

Plus, as certified trainer Sarah Gawron points out, "they can improve flexibility, mobility, and strength." And it may not even take that long to start seeing a difference. Five weeks of resistance band training was enough to significantly improve hamstring and inner thigh flexibility in subjects that participated in a study published in the Journal of Sports Science & Medicine.

This is all great news-especially if you're working out at home-since resistance bands are relatively cheap and don't take up much space.

Types Of Bands (And How To Pick One)

For background on a few different kinds of resistance bands, personal trainer Toni Livers shares the three types she keeps in her gym bag-and how she uses them.

First: the small loop band (a.k.a. the mini band). This is basically an elastic loop that's around a foot long when you lay it down flat. Livers often uses her mini band for mobility work warm-ups, especially when she's going to hit legs or shoulders.

Next up: the booty band. Although they look similar to mini bands, Livers says booty bands are stronger, thicker, and don't slip or roll up. True to their name, she uses these for glute exercises. But both of these smaller varieties are great for lower-body work in general (either during your warm-up or the actual workout), she notes.

And finally, there's the longer loop band. This is a pretty versatile piece of equipment, according to Livers. You can use this type of band for assisted pullups, strength training, and stretching.

Now, when it comes to choosing the best band for you, of course you'll want to consider the kind of workouts you plan to do. But also keep in mind that how often you anticipate using the band might come into play. Livers notes that spending a bit more money on a quality option from a well-known exercise equipment company can get you bands that last longer.

As for the strength of the band you choose, consider this piece of advice from Livers: "When you do resistance work, always start out with the lighter band and then go heavier."

25 Best Resistance Bands

So, which ones are worth the purchase? We spoke to seven personal trainers and poured over dozens of reviews from super-passionate users in order to find out. Here's our list of the 25 best resistance bands.

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Get 'Em While They're Hot: These Resistance Bands Are Still Available Online

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Perhaps over the last few years you've become a bit more acquainted with a certain piece of equipment: the resistance band. If so, we don't blame you! Not only are resistance bands easy to store and use at home, but they can also give you a seriously good workout.

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Kshama Hirpara
100769489

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First hand experience on the effectiveness of full body workouts 5x a week by Jeff Nippard.

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My Experience With Full Body 5x/Week Training Split (Good and Bad!)

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This is Your Quick Training Tip, a chance to learn how to work smarter in just a few moments so you can get right to your workout.

Strength training should never be easy, but even when you're lifting heavy, some parts of a move will naturally feel easier than others. You'll notice this when you're approaching full arm extension in the bench press, or nearing the starting position in the squat. The top of these movements is when the tension eases during most exercises, when the target muscle is reaching full contraction. But if you can eliminate that reprieve-and keep constant tension on the muscle throughout each rep-you can double down on your gains.

Variable resistance training (VRT) is one way to do that. If you've ever seen someone add resistance bands or chains to a barbell in the gym, you've witnessed VRT. At the bottom of the move-the toughest part for most guys-the bands or chains offer little resistance, but as you push past that "sticking point," the bands will stretch and chain links will lift off the floor, offering progressively greater resistance.

VRT might seem a bit masochistic while you're doing it, but by increasing your target muscle's time under tension, you'll maximize a key growth stimulus. What's more, the progressive resistance offered by the bands or chains will force you to push hard all of the way through each rep, leading to enhanced power development.

This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Your Move

A small study showed that you can reap the rewards of VRT by incorporating it into your program just once per week-as long as you go about it correctly. If you're attaching bands to a bar, make sure that you anchor them securely to the bottom of a squat or bench rack, and always err on the side of using too little resistance rather than too much.

Also, use a spotter, as you should whenever you're lifting heavy or attempting a new loaded exercise. And give it some time-VRT will feel awkward at first, but once you start "greasing the groove," the strength and power gains will come quickly.

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How Bands and Chains Can Make You Even Stronger

# data[].attributes.attachment_link.description
This is Your Quick Training Tip, a chance to learn how to work smarter in just a few moments so you can get right to your workout. Strength training should never be easy, but even when you're lifting heavy, some parts of a move will naturally feel easier than others.

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100567690

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People of all ages and abilities who regularly participate in resistance exercise reduce risk of numerous diseases, improve quality of life and reduce mortality.

Learn about the benefits of resistance training and the key components of a resistance training program in this new infographic.

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People of all ages and abilities who regularly participate in resistance exercise reduce risk of numerous diseases, improve quality of life and reduce mortality.

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https://link.springer.com/article/10.2165/00007256-200535100-00002

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# data[].attributes.attachment_link.title
Designing Resistance Training Programmes to Enhance Muscular Fitness - Sports Medicine

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The popularity of resistance training has grown immensely over the past 25 years, with extensive research demonstrating that not only is resistance training an effective method to improve neuromuscular function, it can also be equally effective in maintaining or improving individual health status. H…

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Abhishek Vij 100774557

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Resistance training is a vital part of a health regimen for people of every age and any gender, says Jonathan Jordan, a certified personal trainer based in San Francisco.

"It aids in the development and maintenance of muscle mass, which keeps our bones and joints strong and mobile into old age," he says. "It adds balance to our bodies that get weakened from hours spent sitting and typing."

Resistance training also helps:

What Is Resistance Training?

Resistance training consists of "anything that resists against your movements so you're contracting your muscles. You can lift your child up and down, that's resistance," says Michele Smallidge, program director of exercise science at the University of New Haven in Connecticut. "This helps you build muscle, bone, strength and endurance."

There are a number of ways to do resistance training, using:

Your own body weight.

Free weights or weightlifting/resistance machines at gyms.

Straps.

Kettlebells.

Bars weighted with buckets filled with sand or water.

Progression is an important component of resistance training. That means progressively increasing the amount of weight you're lifting or pushing against, or increasing your repetitions.

"You can increase the size and amount that you're lifting or you can increase the repetitions," Smallidge says. "For example, suppose you're curling two 10-pound dumbbells. You can progress from 10 reps to 12, then 15. Once you are able to achieve those 15 reps at the same weight with ease, you can increase the weight amount. So, progressive resistance can mean increasing the number of repetitions or the amount of weight to challenge your muscles."

Using proper technique will help you achieve best results. Consider consulting a physical trainer to show you the proper techniques.

Resistance Training for Fat Loss and Warding Off Chronic Disease

Research published in February 2021 in the FASEB Journal suggests that resistance exercises may regulate fat cell metabolism at a molecular level. The study, by researchers from the University of Kentucky College of Medicine and College of Health Sciences, suggests that resistance exercise is beneficial for fat loss.

Another study, published in Frontiers in Physiology in June 2019, suggests that regular resistance training can be as effective as regular aerobic exercise in helping individuals age 65 and older ward off chronic diseases like mobility disability, cardiovascular disease, Type 2 diabetes, and cancer.

In the meta-analysis, researchers found that resistance training for older people:

Resistance Training Exercises

There are four main muscle groups that can benefit from the resistance training: those surrounding the back, knees, lower legs and shoulders.

Here are nine resistance exercises useful for those parts of your body:

Best Resistance Exercises for Your Back

The key to your back is your front, and the most important way to prevent the misery of low back pain is to concentrate on your core muscles. Your core is the belt of muscles that wraps around your midsection. Place your hands just above your hips and tighten the muscles under your palms. Engaging this natural weight belt is called "bracing." Once you start bracing these muscles frequently, you will notice them getting tight. If you can do only one core exercise, choose the plank.

It's important to keep in mind that inactive adults lose 3% to 5% of muscle mass per decade, typically accompanied by a drop in metabolism and the addition of fat, says Dr. Sujan Gogu, attending physician at South Texas Health Clinic Systems. He's based in Edinburg, Texas. "As a result, back pain tends to occur as we age because our body gets heavier and our core gets weaker. It is very important to continue to strengthen the core muscles (stomach and back) by using resistance training, which helps to keep the spine strong and supported as we age"

Doing exercise to strengthen your back is associated with improvements in:

Here are three exercises that will help strengthen your back:

Best Resistance Exercises for Your Knees

Your knees are biomechanical wonders. The key to your knees are your quadriceps, the four large muscles in the front of your legs.

Knee pain is not normal, meaning you shouldn't consider it inevitable and unavoidable, says Matt Camargo, regional director for Prosport Physical Therapy and Performance in Laguna Hills, California. "That type of mindset can create predetermined negative habits that will only make matters worse," he says. "If done correctly I know numerous individuals of all backgrounds who are able to be just as active as they get older, no matter their background. The consistent factor I see is training with specific exercises to help keep the knees durable."

Here are two exercises that will help strengthen your knees:
Short Arc Squats/Wall Slides

1. Stand with your back up against a wall and your legs shoulder width apart. Place a medicine ball (or two rolled towels) between your knees.

2. Brace your core, and pull your navel toward your spine.

3. While keeping your core engaged, slowly slide your back down the wall until your knees are bent to approximately 60 degrees. This is just shy of parallel to the floor. Limiting the knee bend will decrease the pressure on your knees and still work your quads. Hold in the bent position for 10 seconds, and repeat 10 times. Do two sets.

1. Lying flat on your back, engage your core.

2. Bend one leg up at the knee, and keep the other leg straight.

3. Still lying flat on your back, tighten the quad muscle of your straight leg, and raise it up off the floor until your thighs are parallel. Hold this position for five seconds, and then lower your leg until it almost touches the floor. Be careful not to let your back sway up off the floor. Repeat 10 times. Do two sets, and switch to the other leg.

Best Resistance Exercises for Your Legs

You may not even notice the muscles in the lower part of your legs - that is, until one of them is irritated or inflamed. You can strengthen your lower legs - and prevent muscle imbalance and shin splints - without any equipment at all. You can do these exercises in your office, at the airport or in the kitchen while cooking.

Here are two exercises that will help strengthen your legs:

1. Stand with your back and shoulders against the wall with your feet shoulder width apart and about 1 foot in front of the wall.

2. Raise your toes as high off the ground toward your body as you can with your weight on your heels.

3. Slowly lower your toes until they are almost but not quite on the floor, and then flex them up again. Repeat this 10 times. As you get better at this exercise, you can "pulse" quickly from flexing up and extending your ankle down.

Best Resistance Exercises for Your Shoulders

The shoulder is a very mobile joint and requires the coordination of several small muscle groups to function properly and pain free, says Timothy Allerton, a licensed clinical exercise physiologist and postdoctoral researcher at Pennington Biomedical Research Center in Baton Rouge, Louisiana. "Devoting extra time to working these small muscles will have a big impact," he says.

You can perform these with exercise bands or light weights. The resistance should be enough that you feel a slight burn in your muscles, but not more. If you're using so much resistance that you find yourself using your whole back to pull the band or lift the weight, it's too much. You'll know you're using your back and trunk if they move or jerk when you're lifting your arm.

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10 Forms of Resistance Training That Strengthen Your Muscles

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Resistance training is a vital part of a health regimen for people of every age and any gender, says Jonathan Jordan, a certified personal trainer based in San Francisco. "It aids in the development and maintenance of muscle mass, which keeps our bones and joints strong and mobile into old age," he says.

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resistance training exercise: benefits, definition and examples

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resistance training exercise: benefits, definition and examples

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https://www.sharecare.com/user/jay-morgan

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Navreetu kaur(100770332)

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Mehakpreet kaur
100772918

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kettle bell resistance training

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ULTIMATE FULL BODY KETTLEBELL WORKOUT  (Beginners and Advanced)

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Blood Flow Restriction Training in Rehab

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Muscle weakness commonly occurs in a variety of conditions and pathologies. High load resistance training has been shown to be the most successful means in improving muscular strength and obtaining muscle hypertrophy. The problem that exists is that in certain populations that require muscle strengthening eg Chronic Pain Patients or post-operative patients, high load and high intensity exercises may not be clinically appropriate. Conditions that result in loss of muscle mass such as cancer, Human Immunodeficiency Virus (HIV), diabetes and COPD could potentially benefit from muscle strengthening and muscle hypertrophy but cannot tolerate high intensity/ loaded exercises.

Blood Flow Restriction (BFR) training is a technique that combines low intensity exercise with blood flow occlusion that produces similar results to high intensity training. It has been used in the gym setting for some time but it is gaining popularity in clinical settings.

Blood Flow Restriction (BFR) Training

BFR training was initially developed in the 1960's in Japan and known as KAATSU training. It involves the application of a pneumatic cuff (tourniquet) proximally to the muscle that is being trained. It can be applied to either the upper or lower limb. The cuff is then inflated to a specific pressure with the aim of obtaining partial arterial and complete venous occlusion. The patient is then asked to perform resistance exercises at a low intensity of 20-30% of 1 repetition max (1RM), with high repetitions per set (15-30) and short rest intervals between sets (30 seconds)

Muscle hypertrophy is the increase in diameter of the muscle as well as an increase of the protein content within the fibres. An increase in cross-sectional area of the muscle directly correlates with an increase in strength.

Muscle tension and metabolic stress are the two primary factors responsible for muscle hypertrophy.

When a muscle is placed under mechanical stress, the concentration of anabolic hormone levels increase. The activation of myogenic stem cells and the elevated anabolic hormones result in protein metabolism and as such muscle hypertrophy can occur.

Release of hormones, hypoxia and cell swelling occur when a muscle is under metabolic stress. These factors are all part of the anabolism of muscle tissue.

Myogenic stem cells, are found between the basal lamina and plasma membrane of myofibres. They are normally inactive and become activated in response to muscle injury or increased muscle tension. These cells are responsible for both repair of damaged muscle fibres and also the growth of the fibres themselves.

Any exercise, resistance or aerobic, brings about a significant increase in growth hormone. Insulin-like growth factor and growth hormone are responsible for increased collagen synthesis after exercise and aids muscle recovery. Growth hormone itself does not directly cause muscle hypertrophy but it aids muscle recovery and thereby potentially facilitates the muscle strengthening process. The accumulation of lactate and hydrogen ions (eg in hypoxic training) further increases the release of growth hormone.

High intensity training has been shown to down regulate myostatin and thereby provide an environment for muscle hypertrophy to occur. Myostatin controls and inhibits cell growth in muscle tissue. It needs to be essentially shut down for muscle hypertrophy to occur.

Resistance training results in the compression of blood vessels within the muscles being trained. This causes an hypoxic environment due to a reduction in oxygen delivery to the muscle. As a result of the hypoxia hypoxia-inducible factor (HIF-1α) is activated. This leads to an increase in anaerobic lactic metabolism and the production of lactate.

When there is blood pooling and an accumulation of metabolites cell swelling occurs. This swelling within the cells causes an anabolic reaction and results in muscle hypertrophy. The cell swelling may actually cause mechanical tension which will then activate the myogenic stem cells as discussed above.

The aim of BFR training is to mimic the effects of high intensity exercise by recreating a hypoxic environment using a cuff. The cuff is placed proximally to the muscle being exercise and low intensity exercises can then be performed. Because the outflow of blood is limited using the cuff capillary blood that has a low oxygen content collects and there is an increase in protons and lactic acid. The same physiological adaptations to the muscle (eg release of hormones, hypoxia and cell swelling) will take place during the BFR training and low intensity exercise as would occur with high intensity exercise.

Low intensity BFR training results in greater muscle circumference when compared with normal low intensity exercise. (1)

Low intensity BFR (LI-BFR) results in an increase in the water content of the muscle cells (cell swelling). It also speeds up the recruitment of fast-twitch muscle fibres. It is also hypothesized that once the cuff is removed a hyperemia (excess of blood in the blood vessels) will form and this will cause further cell swelling.

Short duration, low intensity BFR training of around 4-6 weeks has been shown to cause a 10-20% increase in muscle strength. These increases were similar to gains obtained as a result of high-intensity exercise without BFR

A study comparing (1) high intensity, (2) low intensity, (3) high and low intensity with BFR and (4) low intensity with BFR. While all 4 exercise regimes produced increases in torque, muscle activations and muscle endurance over a 6 week period - the high intensity (group 1) and BFR (groups 3 and 4) produced the greatest effect size and were comparable to each other.

BFR requires a tourniquet to be placed on a limb. The cuff needs to be tightened to a specific pressure that occludes venous flow while still allowing arterial flow whilst exercises are being performed.

Simple pieces of equipment such as surgical tubing or elastic straps have been used in gym settings to achieve this result. These are not advisable as you are unable to monitor the amount of blood flow occlusion. A thin diameter may also cause too much local pressure and result in tissue damage.

A wide cuff is preferred in the correct application of BFR. 10-12cm cuffs are generally used. A wide cuff of 15cm may be best to allow for even restriction. Modern cuffs are shaped to fit the natural contour of the arm or thigh with a proximal to distal narrowing. There are also specific upper and lower limb cuffs that allow for better fitment.

BFR cuffs can be made from either elastic or nylon. The narrower cuffs are normally elastic and the wider nylon. With elastic cuffs there is an initial pressure even before the cuff is inflated and this results in a different ability to restrict blood flow as compared with nylon cuffs.

Elastic cuffs have been shown to provide a significantly greater arterial occlusion pressure as opposed to nylon cuffs.

Different blood flow restriction cuff pressure prescription methods:

1. a standard pressure (used for all patients) for e.g. 180 mmHg;

2. a pressure relative to the patient's systolic blood pressure, for e.g. 1.2- or 1.5-fold greater than systolic blood pressure;

3. a pressure relative to the patient's thigh circumference.

It is the safest to use a pressure specific to each individual patient, because different pressures occlude the amount of blood flow for all individuals under the same conditions.

A Doppler ultrasound or plethysmography can be used to determine the blood flow to the limb. The cuff is inflated to a specific pressure where the arterial blood flow is completely occluded. This known as limb occlusion pressure (LOP) or arterial occlusion pressure (AOP). The cuff pressure is then calculated as a percentage of the LOP, normally between 40%-80%.

Using this method is preferable as it ensures patients are exercising at the correct pressure for them and the type of cuff being used. It is safer and makes sure that they are exercising at optimal pressures, not too high to cause tissue damage and also not too low to be ineffective.

The pressure of the cuff depends upon the width of the cuff as well as the size of the limb on which the cuff is applied.

The key to BFR is that the pressure needs to be high enough to occlude venous return and allow blood pooling but needs to be low enough to maintain the arterial inflow Perceived wrap tightness, on a scale of 0-10 has also been used to conduct BFR training. Wilson et al (2013) found that a perceived wrap tightness of 7 out of 10 resulted in total venous occlusion but still allowed arterial inflow.

BFR has been used in athletes and recreational training to obtain muscle hypertrophy. It can also be used in clinical populations that cannot perform high intensity exercises because of the stage of their condition or pathology involved. .

Examples of BFR training in the clinic:

Upper Limb: The tourniquet is placed on the upper arm. The cuff is inflated to restrict 50% of the arterial blood flow and 100% of the venous flow.

Lower limb: The tourniquet is placed on the upper thigh. The cuff is inflated to restrict 80% of the arterial blood flow and 100% of the venous flow. With the cuff inflated to the correct pressure normal exercises are performed at about 20-30% of 1RM.

Exercise prescription for BFR varies, this is dependent on whether it is being applied during resistance training (BFR-RE), aerobic training (BFR-AE) or passively without exercise (P-BFR)

For optimal results, resistance training should ideally be done 2-4 times per week. In theory, strength training with BFR can be done daily, however, this may not be the best long term strategy and training 1-2 times per day should only be done for shorter time periods of 1-3 weeks. BFR-RE is typically a single joint exercise modality for strength training.

Muscle hypertrophy can be observed during BFR-RE within a 3 week period but most studies advocate for longer training durations of more than 3 weeks.

A load of 20-40% 1RM has been shown to produce consistent muscle adaptations for BFR-RE.

The most commonly used training volume in literature is 75 repetitions across 4 sets (30, 15, 15, 15).

Rest periods between sets are normally about 30-60 seconds.

It is important to keep the cuff inflated during the rest periods to capture the metabolites. Intermittent pressure can be applied however this is not as effective as continuous.

The amount of pressure needed to occlude blood flow in the limb depends on the limb size, underlying soft tissue, cuff width and device used. The arterial occlusion pressure applied is dependent on whether it is an upper or lower limb and should be between 40%-80%.

BFR can be applied during aerobic exercise and in research has normally been applied during walking or cycling. It is somewhat more difficult to maintain cuff pressures and literature lacks standardization of cuff pressures during BFR-AE.Also, there is limited evidence that BFR training improves aerobic capacity and performance in trained athletes.

Passively applied BFR (i.e. BFR is applied and no exercise is performed) has not been widely researched. However, it has shown positive results in reducing muscle atrophy post ACL surgery. The studies conducted did not use standardised pressures and some pressures used were high enough to possibly completely occlude blood flow, which poses safety risks. P-BFR could potentially be beneficial in postoperative patients however more research is needed in this field.

Reported side effects while performing BFR exercises are fainting and dizziness, numbness, pain and discomfort, delayed onset muscle soreness.

All patients should be assessed for the risks and contraindications to tourniquet use before BFR application.

Patients possibly at risk of adverse reactions are those with poor circulatory system, obesity, diabetes, arterial calcification, sickle cell trait, severe hypertension, or renal compromise.

Potential contraindications to consider are venous thromboembolism, peripheral vascular compromise, sickle cell anemia, extremity infection, lymphadenectomy, cancer or tumor, extremity with dialysis access, acidosis, open fracture, increased intracranial pressure vascular grafts, or medications known to increase clotting risk.

Safety implications around BFR are conflicting. Safety concerns are mainly around the formation of venous thromboembolism ( deep vein thrombosis and pulmonary embolism) and muscle damage. Different safety concerns and implications are discussed below:

Blood hemostasis and BFR

Blood has the ability to clot through various systems of coagulation. Blood coagulation is kept in check in part by the fibrinolytic system. Fibrinolysis can help prevent the progression of a blood clot into a venous thromboembolism.

A systematic review conducted by da Cunha Nascimento et al in 2019 examined the long and short term effects on blood hemostasis (the balance between fibrinolysis and coagulation). It concluded that more research needs to be conducted in the field before definitive guidelines can be given.

In this review, they raised concerns about the following

Adverse effects were not always reported

The level of prior training of subjects was not indicated which makes a significant difference in physiological response

Pressures applied in studies were extremely variable with different methods of occlusion as well as criteria of occlusion

Most studies were conducted on a short-term basis and long term responses were not measured

The studies focused on healthy subjects and not subjects with risk for thromboembolic disorders, impaired fibrinolysis, diabetes and obesity

Their final conclusion on the safety of BFR was as such:

"Thus practitioners must consider the evidence available and ask

1. If the client is sufficiently similar to the subjects in the studies you have examined

2. Does the treatment have a clinically relevant benefit that outweighs the potential risk?

3. Is another treatment available that would provide greater results?" [29]

In general, it is well established that unaccustomed exercise results in muscle damage and delayed onset muscle soreness (DOMS), especially if the exercise involves a large number of eccentric actions. DOMS is normal after unaccustomed exercise, including after LL-BFR training, and should subside within 24-72 hours[2].

High-load Resistance exercise in any form can result in muscle damage. Excessive breakdown of striated muscle is known as exertional rhabdomyolysis and can result in organ damage. The incidence of rhabdomyolysis from BFR-RE is very low at approximately 0,07%-0,2%. This seems to be similar to the occurrence of rhabdomyolysis during normal high load resistance training. There is concern that even with low-load BFR, the increased metabolic stress may trigger rhabdomyolysis but the incidence levels are so low the current evidence does not suggest there is increased risk of rhabdomyolysis during BFR-RE compared to other forms of resistance exercise. However, a recent systematic review analyzing the evidence about muscle damage after resistance training sessions with blood flow restriction suggests that the use of BFR at high loads of training until muscle failure leads to marked levels of muscle damage, and should be avoided. The findings emphasizes that the magnitude of the muscle damage seems to be attenuated after a first session of resistance training with BFR, demonstrating a protective load effect through this type of exercise. Therefore, professionals can use a principle of progressive overload in structuring resistance training with BFR programs in clinical contexts.

By using the 3rd generation system the risk of tourniquet complication is very low, ranging from 0.04% to 0.8%. However, there is an inherent risk to tourniquet use. Some of the common complications are:

Nerve injury: Mechanical compression and neural ischemia play an important role. Nerve injury can range from mild transient loss of function to irreversible damage and paralysis.

Skin injury

Tourniquet pain

Chemical Burns

Respiratory, Cardiovascular, Cerebral circulatory and hematological effects caused by prolonged ischemia

Temperature changes

BFR training can be viewed as an emerging clinical modality to achieve physiological adaptations for individuals who cannot safely tolerate high muscular tension exercise or those who cannot produce volitional muscle activity. However, continued research is needed to establish parameters for safe application prior to widespread clinical adoption. "Health care professionals must also make sure they have the proper training and are using the correct BFR equipment and pressure prescription techniques to ensure their patients' safety."

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Muscle weakness commonly occurs in a variety of conditions and pathologies. High load resistance training has been shown to be the most successful means in improving muscular strength and obtaining muscle hypertrophy. The problem that exists is that in certain populations that require muscle strengthening eg Chronic Pain Patients or post-operative patients, high load and high intensity exercises may not be clinically appropriate.

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Effect of exercise variation on resistance trained men

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100774579

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Around the world, Octane Fitness equipment fuels health clubs, studios, YMCA's, colleges and universities, professional sports teams, the U.S. military and more. Our mission is to create dynamic and high performance cardio equipment that customers love and rely on to fuel their lives. Our team is fueled by a relentless passion to provide equipment and support with uncompromised quality. You can count on it.

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Around the world, Octane Fitness equipment fuels health clubs, studios, YMCA's, colleges and universities, professional sports teams, the U.S. military and more. Our mission is to create dynamic and high performance cardio equipment that customers love and rely on to fuel their lives.

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100774573

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[PDF] Musculoskeletal responses to high- and low-intensity resistance training in early postmenopausal women. | Semantic Scholar

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The high-load and high-repetition resistance training protocols were both effective in improving muscular strength and size in postmenopausal women, indicating low-intensity resistance training can be beneficial for the muscular fitness in women for whom high-intensity exercise is contraindicated.

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Strength training builds more than muscles - Harvard Health

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Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don’t know is that strong musc…

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How The Resistance Training exercises help in Weight loss !!

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The effects of varying resistance-training loads on intermediate- and high-velocity-specific adaptations.

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This website requires cookies, and the limited processing of your personal data in order to function. By using the site you are agreeing to this as outlined in our privacy notice and cookie policy. The purpose of this study was to compare changes in velocity-specific adaptations in moderately resistance-trained athletes who trained with either low or high resistances.

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Jasnoor kaur (100776494)

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Resistance Training is a medicine: effects of strength training on health

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Resistance Training is a medicine: effects of strength training on health

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Parneet Kaur 100770278

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Resistance training is medicine: effects of strength training on health - PubMed

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Inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation. Ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. Benefits of resista…

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INJURY TRENDS IN YOUTH RESISTANCE TRAINING

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INJURY TRENDS IN YOUTH RESISTANCE TRAINING

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ADITI PATEL 100776432

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Resistance training Che Mohammed 100727651

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Resistance training Che Mohammed 100727651

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In resistance training it will help you move your limbs against resistance provided by and endurance related machines and how it helps with strength and endurance

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Parker Beverley 100775615

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JEFF CAVALIERE - ATHLEAN X: How To Use Science To Train Your Body Harder, Faster & Smarter | Part ½

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Resistance Training for kids
ZIL PATEL  100775077

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Resistance Training performed with single and multiple sets include similar improvements in muscular strength, muscle mass, muscle quality, and IGF-1 in older woman.

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Resistance Training performed with single and multiple sets include similar improvements in muscular strength, muscle mass, muscle quality, and IGF-1 in older woman.

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Monica Trejo-100765082

A study of 62 older woman were randomly assigned in three groups (single sets, multiple sets, or non-trained)in a period of 12 weeks. They notice that it was better at this age to so resistance training with more multiple sets than single sets.They also found out that no matter the RT it will increase their muscular strength and muscle mass and quality.

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The Best 10 Minute A Day Workout - How To Massively Increase Bone Density And Muscle In Just 10...

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The Hormone-Boosting Minimalist Exercise Machine That Burns A Staggering Amount Of Calories In Just