Resistance Training at Home

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Check out our NEW resistance exercise home workout routine!

[/vc_column_text][vc_video link=”https://youtu.be/i_rizPQhhVY”][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text]To begin strengthening your muscles you need to engage in resistance training. This involves performing a series of exercises where you lift a weight that you are unaccustomed to for a specific amount of repetitions. This type of training can provide significant functional benefits and improvements in overall health and well-being. These improvements include: increased bone density, improved muscle mass and joint function, reduced potential for injury, increased metabolism and improved cardiac function.

As with aerobic exercise there is a set FITT guideline to bring about the above physical outcomes.

Frequency (How many days per week do I need to engage in muscle strengthening exercise)

• • 2-3 days/week

Intensity (How hard do I need to be working when I’m doing my muscle strengthening exercise)

• • Moderate* intensity

Time (How long should a muscle strengthening session last for)

• • Approx. 30-40 minutes – complete 8-10 exercises per set and aim to complete 2-4 sets.

Type (Examples of muscle strengthening exercise)

• • Resistance exercises like the ones in our Resistance Training at home booklet.

*It is important that you perform your muscle strengthening exercises at a moderate intensity. In this instance, moderate intensity refers to the amount of times you can lift a weight during an exercise. Ideally you want to select a weight for each exercise that you can lift 12 times. If you can easily perform 15 repetitions of an exercise, the weight is low intensity and not enough of a challenge to strengthen your muscles. Likewise if you struggle to perform 8 repetitions, the weight is high intensity and not appropriate.  You can download our Resistance Training at home booklet which will explain this is a little more detail.

Please read page 8 of our Resistance Training at Home booklet for important general instructions for resistance training at home.

[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image image=”8886″ img_size=”400×600″ alignment=”center” onclick=”custom_link” img_link_target=”_blank” css_animation=”fadeInRight” link=”https://croi.ie/wp-content/uploads/2020/03/Resistance-Training_final.pdf”][vc_btn title=”Download the Croí Resistance Training booklet” style=”classic” color=”juicy-pink” size=”lg” css_animation=”fadeInRight” link=”url:https%3A%2F%2Fcroi.ie%2Fwp-content%2Fuploads%2F2020%2F03%2FResistance-Training_final.pdf||target:%20_blank|”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][vc_video link=”https://youtu.be/3hSajRSkXNs”][vc_custom_heading text=”Need some help or have a question?” use_theme_fonts=”yes”][vc_column_text]

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