I’m glad you said “free weights are probably tops on the list …” because I’ve always thought that if I can’t go to the gym then any work/weights I do at home won’t really make a difference (wow – I’m full of those “things we “know” about weight loss that are wrong..”!!). The boyfriend and I have free weights at the house so I’ll start putting those to good use now that I’ve got your thumbs up for free weights (amazing how our own preconceived notions can be so limiting).

The key then with the weights I have is to make sure they’re heavy enough that I can’t do more than 15 reps and I’ll be resistance training my way to weight loss!

First off, a lot of things we “know” about weight loss are wrong. Well maybe wrong is too strong a term, perhaps “incomplete” is a better term.

With respect to resistance training, although all training technically involves a degree of resistance, if you can do more than 15 repetitions with a given load, the exercise doesn’t really qualify as “resistance training”. Although this 15-rep is an arbitrary cut-off, it does help ballpark a desired level of intensity and effort required to perform a movement. Therefore, although yoga, pilates and squats while watching TV all have their place in keeping us fit, they don’t really enhance our muscle mass in any meaningful way.

In terms of ideal form, free weights are probably tops on the list although machines and bodyweight training can definitely contribute as well. Realistically, good resistance training has more to do with whether you are suitably overloading your muscle and less to do with the implement you are using.

Can you expand on what is considered “resistance training”? A web definition states “exercises that cause the muscles to work against resistance (eg. from lifting weights or lifting one’s own body weight)” so lifting weights is obvious but are yoga, pilates and the ol’ squats while watching tv considered resistance training? Is there an ideal form of resistance training?

Thanks Graeme!