Getting started with resistance exercise

“Doing resistance exercises with machines has allowed me to better isolate each muscle groups, and more easily adjust the weight, than using free weights. Although I have kept fit for 40 years by running, I already feel increased muscle strength after just a few weeks of doing resistance training.” — text from a Prostate 8 participant

Though aerobic exercise is the focus of the Prostate 8 exercise guidelines, resistance exercise is also important for maintaining overall health. We recommend two to three hours per week of resistance exercise to maintain lean body mass. Here are some tips for beginning a resistance exercise regimen.

Choose an activity: There are many types of resistance exercise. Lifting weights may come to mind as an obvious one, but you can also use resistance bands or your own body weight. Resistance bands are long rubber bands that can be tied to a stationary object and then pulled, and they come in various resistances. Body weight exercises include push-ups, sit-ups, and squats. Physical labor, such as chopping wood or shoveling, can also provide resistance exercise.

Learn the technique: Before trying a new exercise, make sure you are using proper technique so you don’t run the risk of injuring yourself. Before using a weight, try the motions with only your body weight. If you go to a gym, you could also get advice from a trainer. Find a weight that is heavy enough to challenge you, but manageable enough that you can do multiple repetitions.

Create a routine: Once you have the basics of a resistance exercise routine, start to build it up! You can create a goal for the number of reps you want to do, or how much weight you want to use. If you would like some ideas for resistance exercises, check out the Prostate 8 website — we’ve put together toolkits with sample exercise routines.