STEADFAST TRAINING GLOSSARY
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WHAT IS RESISTANCE TRAINING?
Resistance training uses muscular effort against resistance to develop physical capacities such as strength, muscle size and muscular endurance. The resistance may come from a dumbbell, machine, cable, band or your body weight. The term describes a broad category of exercise, rather than one piece of equipment or a single repetition range.
In everyday conversation, strength training and resistance training are often used interchangeably. More precisely, resistance exercise can be organized around different goals. Training to lift a heavier object, repeat a task for longer or develop muscle size involves related methods, but the program does not have to be identical.
WHAT NASM AND NSCA SAY
NSCA’s position statement supports resistance exercise for addressing losses of muscle, strength and physical function in older adults. Its population focus matters: it is not a prescription that every person over 40 must follow unchanged.
NASM’s functional strength guidance connects exercise selection to the person’s practical goals. Our coaching application is to choose exercises you can learn, repeat and progress, then check whether the results support the tasks you care about.
CHOOSING A FORM OF RESISTANCE
- Machines: Record the seat and handle settings so you can repeat the setup. The number on one machine is not automatically comparable with another.
- Free weights: Record the implement and load. Two dumbbells and one barbell are different setups even if the total weight matches.
- Bands: Record the band, anchor and starting distance. “The red band” is not a complete description when brands and stretch lengths differ.
- Body weight: Record leverage, support and range. A wall pushup and a floor pushup use body weight but present very different challenges.
This checklist is a Steadfast coaching tool for making sessions comparable. No option has to be treated as a compulsory milestone before you are allowed to use another.
THE VARIABLES THAT SHAPE A SESSION
An exercise name is only part of the plan. Repetitions tell you how many times to perform the movement. Sets organize repetitions into groups. Load describes the resistance, while rest intervals determine the recovery between efforts. Your range and technique define what counts as a repeatable repetition.
Use repetitions in reserve when appropriate to describe how much capacity remains at the end of a set. It is an estimate, so a beginner may need practice and coaching feedback. Do not confuse a heavy weight with a maximal effort: how demanding a set feels depends on what you do with it.
A PRACTICAL PROGRESSION EXAMPLE
The following is an illustration, not an individualized prescription. Suppose a coach selects a supported row and an eight to ten repetition range. You begin with a manageable resistance and record eight controlled repetitions. Over later sessions, you work toward ten while keeping the same setup and intended effort. When the planned work is repeatable, a small load increase may be appropriate, followed by rebuilding the repetitions.
This is double progression. The useful detail is the decision rule, not the exact numbers. If the new weight changes your technique substantially or exceeds the intended effort, revise the increase. Holding a load steady while learning is a legitimate training decision.
HOW IT FITS WITH WALKING
CDC guidance includes both aerobic activity and muscle strengthening work during the week. These are complementary parts of the recommendation. A walking habit can coexist with resistance sessions; a step total does not describe how much pushing, pulling or lifting practice you completed. See CDC guidance.
For planning, put each type of work on the calendar separately. Record strength work by exercise and performance, and walking by time and appropriate effort. This makes it easier to identify which part of the plan actually needs attention.
COMMON MISTAKES
Changing every exercise each session makes comparisons difficult. Adding weight, sets and repetitions at the same time makes it harder to identify why a session became excessive. Treating soreness as the main objective can also distract from the performance you intended to improve. Review what you did, how well you controlled it and how you recovered before deciding what to change.
FREQUENTLY ASKED QUESTIONS
Do I need a gym?
No. A suitable home setup can provide resistance. The useful question is whether you can perform the chosen exercises reliably and adjust the challenge as your ability changes.
Do I have to lift as heavy as possible?
No. Choose resistance for the planned exercise, repetition target and effort. A maximum lift is not required to record meaningful progress.
Is body weight always easier?
No. Leverage and support matter. Choose a version that lets you learn the intended movement rather than assuming that an exercise without weights is automatically a beginner option.
Should I train through pain?
Persistent or new pain calls for assessment and an appropriate adjustment. A general glossary cannot determine which exercise is suitable for an injury or medical condition.
How do I know the program is working?
Compare repeatable measures over time: controlled repetitions, resistance, assistance required and relevant everyday tasks. Also review whether the schedule is sustainable and recovery is manageable.
SEE ALSO
Progressive Overload · Movement Patterns · Functional Strength Training
PUT IT INTO PRACTICE
Is Walking Enough After 40? What to Add for Strength and Mobility
Browse the training glossary · Discuss your training goals
SOURCES
NSCA: Resistance Training for Older Adults.
NASM: Functional Strength Training.
CDC: Adding Physical Activity as an Adult.