30 Days To A Healthier, More “Fitter” You Series! (Resistance Exercise)

We are what we repeatedly do. Excellence, then, is not an act, but a habit. ~ unknown 

weight training

Yesterday we talked about aerobic exercise and learned that the main purpose of aerobic exercise is to keep our cardiovascular system healthy!

It also burns calories and helps to prevent weight gain. 

Resistance training, on the other hand, is a type of exercise that challenges the muscles to move against force.

This type of exercise increases our strength, tone, functionality, bone density and overall health!

Resistance exercise is one of my favorite types of exercises because there are three different ways to perform it!

You can use either your own body weight  such as push-ups, chin-ups, squats or dumbbells free weights, and/or exercise machines

When you are using weight machines, you can choose the weight you want to lift by adding or removing plates, but your movements will be dictated by the machines you use. 

Free weights (like dumbbells) allow you to determine and control the position of your body when you are lifting weights. 

Body weight exercises are performed without the use of weights, and they include exercises such as push-ups, sit-ups and chin-ups. 

In these exercises, your body weight acts as the resistance force. 

Resistance exercise is performed to increase the strength of our muscles, bones and metabolism and is NOT the same as body building.  

Resistance exercise is about improving muscle strength and muscle tone and helps to sculpt, lift, shape and define the contours of your body.

Our everyday activities can also be classified as low level resistance exercises, like getting out of a chair or picking up objects like a shopping bag.

These low level activities do not become an issue until injury or age makes them harder to do.

In my opinion, it is important to include some form of resistance exercise into your workout because strong muscles protect our bones from injury.  

Our bones hold the form of our body so that we are not just one big blob on the floor.  Lol!  🙂

Anyway, our muscles are designed to carry our body weight. 

As our muscles weaken the weight of our body puts pressure on our bones and joints and weakens them.  This is especially true as we age.  

The more pressure we put on our bones the more susceptible we are to breaks, fractures and arthritis.

Resistance exercise causes the muscles to pull on the bones.  Our body responds to this by increasing bone density. 

Resistance training is the best natural way to prevent osteoporosis (brittle, thin bones). 

As we age our body gradually begins to lose it’s muscle and our metabolism slows down. 

However, if you eat healthy food, exercise with weights and do some type of moderate aerobic activity on a regular basis, you probably won’t notice much of a change in your metabolism as you age.

Healthy Living Fitter-cise:thin

During exercise, celebrate your body.

Revel in your ability to exercise.

The purpose of your workout should be to build your strength and confidence more than making you thin.

Are you currently performing any type of resistance exercise?  If so, what kind?

For more on healthy living with a positive approach Click here to get a complimentary online hand-guide of “The Livings Key Principles – For Creating Wholeness, Peace and Health From The Inside Out!”

Healthy Blessings,

 Gena Livings


  1. I love working out! I agree with you that using a variety of techniques such as body weight, free weights, machines are a great way to stay in shape and keep the metabolism going. Great article Gena!

    • Hi Nate!
      I love working out too!
      I especially like working out with free weights and my own body weight.
      There really is no better way to keep your body toned. Aerobics is great for heart health but resistance training is excellent for bone health and muscle tone!

      Healthy blessings and thank you for commenting!
      Gena 🙂

  2. Great fitness tips here. It is harder to be fit in the winter as it’s so cold and there is the temptation to eat more! Hmm :/

    • Hi Sophie!
      I know “exactly” what you mean!!

      The colder months makes our body naturally want to lay around and eat excess food to keep us warm.

      When you get out of bed, put your exercise clothes in the dryer and turn it on for a few minutes.

      This is a little warm up trick because it’s much easier to start exercising when you’re already warm and putting on clothes fresh from the dryer gives you a leg up on your warm up and getting into the flow.

      If you just need something more to get warm, take a quick, hot shower to get warm before your workout. This always works best for me!

      Healthy blessings,
      Gena 🙂

  3. Thank you for pointing out that resistance training is not the same as body-building. I run into this all the time with women saying the only want to do cardio because they “don’t want to get bulky”.

    Drives me up the wall!
    The Mighty Jerd recently posted…The Realities of StretchingMy Profile

    • Hi The Mighty Jerd!
      Exactly!! I am going to create another posting in addition to this one about women and weight lifting.
      Resistance training is not the same as body building so I will be clarifying this again in a separate article!

      Thank you for bringing that forward!
      Healthy blessings,
      Gena 🙂

  4. i am focusing on increasing my resistance my running at elevation.going to try some of these workouts. happy Wednesday 😀
    amar recently posted…Chalo Delhi(March to Delhi) – Steps to Fulfill Demands of ManifestoMy Profile

    • Hi Amar!
      Perfect!! That sounds like a Winner Plan to me!!
      Happy Wednesday to you!!!
      Healthy blessings,
      Gena 🙂

  5. At the moment the only sort of resistance training I’m doing is resisting exercise 😉 HOWEVER I used to love Body Pump, an exercise class where we lifted weights and did squats & lunges to pumping music. I loved it. In fact I even wondered if I was somehow addicted to it. I would get rather angry if something interfered with me going to the class. I would even do the 130 mile round trip (yes, that’s not a typo 130 miles) to the gym at the weekend to get my fix sometimes. So, perhaps when we’ve moved and settled wherever it is we’re going to end up, it will be next door to a body pump class. That would be perfect! Incidentally, although I never lost any weight with my former exercise regime, I burned a lot of fat, and looked leaner. I love resistance training!

    • Hi Andrea!
      WOW!! 130 mile round trip to do Body Pump!!
      That’s Awesome!
      I use to drive 150 miles round trip to meet with my Golf Instructor. I know, it’s not quite body pump but I get the dedication thing! 😉
      I love resistance training for burning fat also! It’s the best form of body toning that there is.
      Cardio is great for working our heart and lungs but resistance training gets us TONED Girl!!

      You Rock!
      Let me know if there is a Body Pump Class Near you when you move! Or, at lease, 130 miles within range. LOL!

      Healthy blessings,

      • Well, to be honest, there must be one within a 150 mile range where I am I guess! Mind you, it is remote Devon, so perhaps not ;0 Looking forward to rejoining civilisation at the end of the month. I love that you were so dedicated you drove 150 miles for a bit of golf. Hee hee.

  6. Great fitness tips! For the beginner, I suggest getting a trainer to show them how to use any of the machines or free weights as they could seriously hurt themselves if they are not aware of what to do.

    Also, form is SO important when using weights. When I used to catch people using heavy weights with incorrect form, I immediately corrected them by instructing them to use a lighter weight while concentrating on their form so they wouldn’t tear anything. They actually found it harder, but much more safer and effective. Even when I go to the gym now, if I see someone doing something wrong, I can’t help but step in to show them the correct way!

    Great post, Gena!
    Penny McDaniel recently posted…Peeling Back The LayersMy Profile

    • Hi Penny!
      This is an “excellent” topic for my next article!! Some other questions have come up about this very thing this week so I’m going to address it!

      Thank you my friend!
      Healthy blessings,
      Gena 🙂

  7. Dear Gena,

    The resistance exercises I’m doing now are “the plank” where you lay stomach down on the floor and then hold yourself up on your forearms and toes until you are flat like a plank and just hold it for as long as you can. Rest and repeat.

    I also do one where I hold in my stomach as tight as possible and then release.

    And do the same with my buttocks…hold the muscle as tight as possible and then release.



    (I do these along with the shaky, shaky exercise, which I don’t know what category to put that one in but I LOVE IT!)
    Kathy Hadley recently posted…Do Your Best – Live High Knees!My Profile

    • Hi Kathy,
      The plank is one of my “favorite” body weight exercises!
      I love it because it provides strength benefits to many muscle groups all at the same time. It tightens your belly, it strengthens your chest, arms, back, glutes and legs, too.

      It’s a really wonderful exercise because it also doesn’t require any equipment which is an added benefit.

      Like all strength moves, the more you perform the plank, the stronger these muscles will become — enabling you to hold the pose for even longer periods of time!

      The shaky-shaky is the BEST move on the Planet! Not only does is strengthen your body but it just makes you feel happy!! This exercise falls in the Feel good – happy hormone category. 🙂 🙂

      Healthy blessings and thank you for commenting!
      Healthy blessings,

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