Resistance Training Exercises: History, How To Do, Benefits

resistance training


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In the early days of weightlifting, people only lifted weights to become stronger. They had no idea that they were doing resistance training exercises. And because there was so much misinformation about weightlifting at the time, many people ended up with injuries. In this article, we’ll explore the history of resistance training exercises, how to do them safely and effectively, and the benefits you can expect to see.


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The earliest recorded instance of resistance training dates back to China in 3,000 BC. It is thought that the ancient Chinese used weights to train for battle. In Greece, during the 6th century BC, wrestlers and boxers lifted weights to prepare for competition. The Romans also used weightlifting as a means of training for war.

In the early 1800s, a German physician named Dr. Franz Mesmer developed a system of treatment that involved using iron rods to apply pressure to the body. This system was called “mesmerism” and it is thought to be one of the first instances of using weights for therapeutic purposes.

In the mid-19th century, a strongman named Eugen Sandow began to popularize the idea of resistance training for bodybuilding purposes. He believed that by lifting weights, one could develop a strong and aesthetically pleasing physique. Sandow went on to become one of the first professional bodybuilders and he is credited with helping to popularize weightlifting as a sport.

In the early 20th century, a man named Joe Weider began publishing magazines about bodybuilding and weightlifting. He also started manufacturing weightlifting equipment and selling it through his company, Weider Barbell Company. Weider is credited with helping to further popularize weightlifting as a sport and as a means of physical fitness.

How To Do Resistance Training Exercises:

There are many different ways to do resistance training exercises. The most important thing is to use proper form and technique. This will help to prevent injuries and ensure that you are getting the most out of your workout.

One of the best ways to learn proper form and technique is to seek out a qualified personal trainer or coach. They can show you how to do the exercises correctly and help you to develop a safe and effective workout routine.

If you are new to resistance training, it is also a good idea to start slowly and gradually increase the amount of weight that you are lifting. This will allow your body time to adjust to the new stresses that you are putting on it and reduce the risk of injury.


Resistance training exercises offer many benefits for both your mind and body. Some of the benefits that you can expect to see from resistance training include:

Improved strength and muscle mass

Increased bone density

Improved joint function

Improved insulin sensitivity

Reduced body fat

Improved cardiovascular fitness

Enhanced mental well-being

When done correctly, resistance training exercises are safe and effective for people of all ages and levels of fitness. They can help you to improve your overall health and quality of life.

Best Resistance Exercises:

There is no one “best” exercise, as everyone will have different preferences and abilities. However, some of the most effective exercises for resistance training include:


The first exercise on our list is the sit-up. Sit-ups are a great way to tone your core muscles and improve your overall strength. To do a sit-up, simply lie down on your back with your knees bent and feet flat on the ground. Place your hands behind your head and slowly lift your torso until you’re sitting up. Then, lower yourself back down to the starting position. Repeat this exercise for one minute.


The second exercise is the plank. The plank is an excellent core workout because it works all of the muscles in your core, including your abs, obliques, and lower back. To do a plank, start by lying on your stomach with your elbows bent and your palms flat on the ground. Then, raise yourself so that you’re resting on your forearms and toes. Be sure to keep your back straight and hold this position for 30 seconds.

Side Plank:

The third exercise is the side plank. The side plank is similar to the regular plank, but it targets your oblique muscles more specifically. To do a side plank, start by lying on your right side with your elbow bent and your palm flat on the ground. Then, raise yourself so that you’re resting on your forearm and the outside of your right foot. Be sure to keep your hips level and hold this position for 30 seconds. Repeat on the other side.

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