Looking to lose weight? Try our FREE Calorie Counter »  |  Log In
Articles Fitness Nutrition

How Much Resistance Exercise is Safe for Your Body

Resistance exercise is the kind of workout to employ if you want to be able to eventually receive improvements in general well being and overall health. Trainers know that the eventual aim of resistance exercise is to overload your musculoskeletal system so that it can become stronger. Some of the benefits that you will end up developing as a result of resistance exercise is a noticeable toning and strengthening of your muscles, as well as an increase in your body's bone mass. Still, despite these potential benefits, resistance exercise should not be done to excess. When doing resistance exercise, it pays to know just how much is a safe amount for your body.

If Weights Are Just Right for You

A quick and easy way to determine if the amount of resistance exercise you're doing is safe for your body is based on the weights you're using. One way that the kind of resistance exercise that you are doing is not safe for your body is if you're using too much weight. Resistance exercises that feature too great a weight will quickly have the opposite effect of all the potential benefits they originally could bring you. If your exercise involves anything from power lifting to weight lifting, then you will need to use weights. You can tell if the weight for your exercise is wrong if it hurts parts of your body while going through the repetitions, or if your body cannot support that certain weight. In those situations, the best advice is to stop immediately to get yourself a more appropriate weight for your size.

If You Stretch Beforehand

Stretching before you launch yourself into the workout is one of the best ways to ensure that the amount of resistance exercise you're attempting is safe for your body. The major reason to stretch before beginning resistance exercise is to reduce the chances of getting injured. Since stretching also promotes the quality of being limber, stretching before doing resistance exercise is a great way to avoid any cramps or stiffness that you would ordinarily feel the day after a workout. As a bonus, proper stretching beforehand will also ensure that your post-exercise response is favorable. If you stretch before exercising, you will usually also be able to unwind quicker and more effectively afterward.

Different Recommendations for Different Age Groups

Depending on your age, resistance exercise may be longer or shorter in session length and intensity. For instance, if you are merely a beginner, then you are advised to only do 8 to 10 exercises for each of the major groups of muscles, between 8 to 12 reps each, and not exceeding two to three resistance exercise sessions per week. If you are an older individual or just weaker, 6 to 8 reps may be better suited to your abilities.

Article Comments