What Is Resistance Training? Your Weight Lifting Alternative
What Is Resistance Training? Your Weight Lifting Alternative
What is resistance training, anyway? Resistance training, which some often see as an alternative to traditional weightlifting, involves using resistance to strengthen and tone muscles. Unlike lifting heavy weights at the gym, you can do resistance training with bands, body weight, or even everyday objects like water bottles. It’s a versatile and accessible way to build muscle, improve endurance, and boost overall fitness.
Whether you’re looking to get stronger, lose weight, or simply stay active, resistance training offers a variety of exercises that can be tailored to your goals and fitness level. Plus, it’s easy to do at home, making it perfect for those of us who want to stay fit without needing a gym membership.
In this article, we’ll dive into what resistance training is, how it works, introduce you to the COBA Board and why it might be the perfect addition to your resistance training fitness routine.. So, if you’re curious about how to get started or just want to know more, keep reading!
How Does Resistance Training Work?
How does resistance training work as an alternative to weight lifting? Unlike traditional weight lifting, which typically involves using heavy barbells or dumbbells, resistance training uses other forms of resistance, like bands, body weight, or even household items, to challenge your muscles.
The idea is similar—you’re still working your muscles against some kind of force—but it’s often more versatile and accessible. When you engage in resistance training, you create tension in your muscles, which leads to small tears in the muscle fibers. As your body repairs these tears, your muscles become stronger and more resilient.
The beauty of resistance training is that it can be tailored to your fitness level and goals, whether you’re looking to build strength, improve endurance, or just maintain a healthy lifestyle. It’s a great option if you want the benefits of weight lifting without needing to go to a gym or invest in heavy equipment.
Resistance Training Exercises with COBA Board PLUS
Resistance training at home with the COBA Board PLUS is a game-changer, especially if you don’t want to buy a bunch of weights or heavy equipment and you’re looking for a convenient yet effective way to stay fit without leaving the house.
The COBA Board PLUS makes it easy to get a full-body workout using resistance bands and your own body weight, all from the comfort of your living room. It’s designed to target key muscle groups like your glutes, core, and legs, offering a versatile and challenging workout that rivals anything you’d find at the gym.
Whether you’re a beginner or a fitness enthusiast, the COBA Board PLUS adapts to your level, making it simple to increase the intensity as you get stronger. If you’ve been searching for a way to make resistance training a regular part of your routine, the COBA Board PLUS might just be the perfect fit.
Full Body Workout Exercises Using Resistance
Below is a glimpse into the various exercises you can do with the COBA Board. Checkout our extensive library of exercises where we list out ALL the exercises and stretches you’re able to do with our versatile COBA Board..
Split Stance Row
Description: The Split Stance Row is a compound exercise that targets your back muscles while also engaging your core and lower body for stability. By positioning yourself in a split stance, you increase the challenge to your balance and coordination, making it a highly effective move for overall strength and muscle tone.
Instructions: Start by stepping into a split stance, with one foot forward and the other foot behind you, keeping a slight bend in both knees. Hold a resistance band or dumbbell in each hand. Lean slightly forward at the hips while keeping your back straight. Begin the row by pulling the weights or band handles towards your body, bending your elbows and squeezing your shoulder blades together. Keep your core engaged throughout the movement to maintain balance. Slowly extend your arms back to the starting position, maintaining control. Repeat for the desired number of repetitions, then switch your leg position and repeat on the other side.
Muscles Targeted:
- Latissimus Dorsi
- Rhomboids
- Trapezius
- Biceps
- Core muscles (for stabilization)
- Glutes and quads (due to the split stance)
Over Head Chest Pull Down w/Crunch
Description: The Over Head Chest Pull Down with Crunch is a compound exercise that combines upper body strength training with core engagement. This exercise targets your chest muscles while simultaneously working your abs, making it a highly effective move for building upper body and core strength.
Instructions: Sit on the floor or COBA Board with your legs extended or slightly bent. Hold a resistance band overhead with both hands. Engage your core as you pull the band down towards your chest, simultaneously performing a crunch by lifting your upper body towards your knees. Slowly return to the starting position, extending your arms overhead and lowering your torso. Repeat for the desired number of repetitions, maintaining control throughout.
Muscles Targeted:
- Pectorals (chest muscles)
- Latissimus dorsi (upper back)
- Rectus abdominis (abs)
- Triceps (back of the arms)
Glute Bridge (Single Leg)
Description: The Glute Bridge (Single Leg) is an advanced variation of the standard glute bridge that intensifies the workout by isolating each glute independently. This exercise not only strengthens the gluteus maximus but also engages the hamstrings and core muscles, promoting better balance and stability.
Instructions: To perform the Glute Bridge (Single Leg), begin by lying on your back with one leg bent and the other leg extended straight out. Place your arms by your sides for support. Engage your core and squeeze your glutes as you lift your hips off the ground, keeping your extended leg in line with your body. Hold the top position for a moment, focusing on the contraction in your glutes, then slowly lower your hips back down to the starting position. Repeat for the desired number of repetitions, then switch legs.
Muscles Targeted:
- Gluteus Maximus (primary)
- Hamstrings
- Core muscles (for stabilization)
Lunge (Curtsy to Step Up)
Description: The Lunge (Curtsy to Step Up) is a dynamic lower body exercise that combines the benefits of a curtsy lunge with the challenge of a step-up. This exercise is designed to target the glutes, quads, and inner thighs while also enhancing balance and coordination. By crossing one leg behind the other in a curtsy motion and then stepping up, you engage the stabilizer muscles in the hips and core, making it a comprehensive lower body workout.
Instructions: To perform the Lunge (Curtsy to Step Up), start by standing with your feet hip-width apart. Take a step back with your right leg, crossing it behind your left leg in a curtsy position while bending both knees. Lower your body until your left thigh is almost parallel to the ground. From this position, press through your left heel to return to standing, and immediately step up onto a platform or step with your left leg, bringing your right knee up towards your chest. Step back down to the starting position and repeat the movement on the same side for the desired number of repetitions before switching to the other leg.
Muscles Targeted:
- Gluteus Maximus and Medius
- Quadriceps
- Inner Thighs (Adductors)
- Core (for stabilization)
Donkey Kick
Description: The Donkey Kick is a classic lower body exercise that effectively targets the glute muscles. This movement helps to tone and strengthen the glutes, particularly the gluteus maximus, while also engaging the hamstrings and core for stability. The exercise involves kicking one leg back and upward while maintaining a stable, quadruped position on all fours.
Instructions: To perform the Donkey Kick, start on all fours with your hands directly under your shoulders and your knees under your hips. Keep your core engaged and your back flat. Lift one leg off the ground, bending at the knee to keep it at a 90-degree angle. While maintaining this bend, push your heel upwards towards the ceiling, ensuring that your foot stays flexed. Squeeze your glutes at the top of the movement, then slowly lower your leg back to the starting position without touching the floor. Repeat the movement for the desired number of repetitions, then switch to the other leg.
Muscles Targeted:
- Gluteus Maximus
- Hamstrings
- Core (for stabilization)
Lunge to Balance
Description: The Lunge to Balance exercise is a dynamic movement that combines the strength-building benefits of a lunge with the stability and coordination challenges of balancing on one leg. This exercise targets multiple muscle groups, including the glutes, quads, hamstrings, and core, making it an excellent choice for improving overall lower body strength and balance.
Instructions: To perform the Lunge to Balance, begin by standing with your feet hip-width apart. Take a step forward with your right leg into a lunge position, lowering your hips until both knees are bent at about 90 degrees. Make sure your front knee is directly above your ankle and your back knee is hovering just above the ground. From this lunge position, push through your right heel to stand up, simultaneously lifting your left knee towards your chest to balance on your right leg. Hold the balance for a moment, engaging your core to maintain stability. After holding the balance, step your left leg back down into the lunge position and repeat the movement. Complete the desired number of repetitions on one side before switching to the other leg.
Muscles Targeted:
- Gluteus Maximus
- Quadriceps
- Hamstrings
- Core (for stabilization)
- Calves (during the balance phase)
Who Is Resistance Training For?
Resistance training is for just about anyone who wants to get stronger, healthier, and more fit. Whether you're a beginner just starting your fitness journey, someone recovering from an injury, or even an older adult looking to maintain muscle mass and bone density, resistance training has something to offer for everyone at any age.
It's great for people who prefer low-impact exercises that are easier on the joints compared to traditional weight lifting. Plus, it’s versatile enough to be done at home with minimal equipment, making it accessible no matter where you are. Whether your goal is to build muscle, lose weight, or simply stay active, resistance training can be adapted to meet your specific needs and fitness level.
Key Differences Between Resistance Training and Weight Lifting
The key differences between resistance training and weight lifting mainly come down to the type of equipment used and the overall impact on your body. Weight lifting typically involves using heavy weights like dumbbells, barbells, or machines to build muscle strength and size. It’s more about lifting progressively heavier loads to increase muscle mass.
On the other hand, resistance training can include a variety of tools like resistance bands, body weight, or even machines, but the focus is often more on controlled movements and muscle endurance rather than just lifting heavy. Resistance training tends to be more accessible because you can do it anywhere and adjust the intensity easily, making it a great option for people at different fitness levels or those looking for a lower-impact alternative to weight lifting.
Resistance Training Use Cases
Resistance training serves a variety of purposes, making it incredibly versatile for different fitness goals. Below are the various use cases:
Building muscle and strength: it allows you to target specific areas with exercises that gradually increase in intensity, helping you develop and tone your muscles over time.
Weight loss: resistance training boosts your metabolism, leading to more calories burned both during and after your workout.
Rehabilitation and injury recovery: since it offers low-impact options that help you rebuild strength and mobility without putting too much strain on your body.
Enhance athletic performance: focusing on exercises that improve power, speed, and endurance, which are crucial for competitive sports.
Longevity: resistance training is key to keeping muscles strong, maintaining bone density, and promoting joint stability.
Each of these use cases demonstrates how resistance training can be tailored to meet a wide range of needs, making it a go-to method for anyone looking to improve their physical fitness.
Enhance Your Workouts with COBA Accessories
The COBA Board offers a range of accessories designed to take your workouts to the next level.
Whether you're focusing on glutes, core, or overall body strength, these accessories provide targeted resistance and enhanced versatility.
Each accessory is crafted to integrate seamlessly with the COBA Board, ensuring you get the most out of every workout session.
COBA BOARD™ X-TRA Heavy 30 lb. "Underneath" Bands
Description:
The COBA BOARD™ X-TRA Heavy 30 lb. "Underneath" Bands are designed to add extra resistance to your lower body exercises. These durable bands are perfect for those who want to push their limits and build more strength in their glutes, quads, and hamstrings.
Muscles Targeted:
- Glutes
- Quadriceps
- Hamstrings
How It Enhances Your Workouts:
These heavy bands make your lower body workouts more challenging by increasing the resistance, forcing your muscles to work harder. This added resistance helps build muscle strength and tone faster, making your workouts more effective and efficient.
COBA BOARD™ Adjustable Glute Resistance Bands
Description:
The COBA BOARD™ Adjustable Glute Resistance Bands are versatile bands that allow you to customize the level of resistance during your workout. They are perfect for targeting and strengthening your glutes, offering different levels of difficulty to match your fitness progress.
Muscles Targeted:
- Glutes
- Hip Flexors
- Thighs
How It Enhances Your Workouts:
These adjustable bands help isolate and target your glute muscles, which can lead to better muscle activation and growth. By adjusting the resistance, you can progressively increase the intensity of your workouts, ensuring continued improvement over time.
COBA BOARD™ Core Sliders
Description:
The COBA BOARD™ Core Sliders are small, portable discs that allow you to perform a variety of sliding exercises. These sliders are ideal for enhancing core stability and strength, as well as improving your balance and coordination.
Muscles Targeted:
- Core (Abs and Obliques)
- Glutes
- Shoulders
How It Enhances Your Workouts:
The Core Sliders add a new dimension to your workout by requiring you to engage your core muscles to maintain balance and control during each movement. This not only strengthens your core but also helps improve overall body stability, making your workouts more dynamic and effective.
Final Thoughts
Resistance training is a versatile and effective way to build strength, improve your fitness, and stay healthy without needing to lift heavy weights. It’s perfect for anyone, whether you’re new to exercise, dealing with joint issues, or just looking for a convenient way to stay fit.
The COBA Board is an excellent tool for resistance training, offering a wide range of exercises that target different muscle groups while being easy on your joints. Plus, it’s compact and portable, so you can get a full-body workout wherever you are.
If you’re looking for a great alternative to traditional weight lifting that’s both effective and accessible, the COBA Board could be just what you need to take your fitness routine to the next level.
