9 Proven Resistance Training Exercises

9 Proven Resistance Training Exercises


The average human health has now hit a downward slump with a more sedentary lifestyle and no-exercise trend gradually creeping in. Though health is considered as one of the biggest concerns, most of you just slip out from all these discussions because of either indolence or lack of time.

Although numerous have gyms sprout out, you may not find time to pay a visit to these establishments. As a result, you become obese and surrender your health to various lifestyle diseases. Well, do you think it is wise to blame your hectic schedule for your ill health? Definitely not.

It is your duty to find out a way to burn out the extra calories accumulated in your body. If you do not have enough time to go to a gym, then try some resistance exercises at home. These are simple exercises resistance training for your muscles using an opposing force i.e., simple equipment like dumbbells, Swiss ball, barbells, resistance bands, etc. Have a look at some simple resistance exercises given below and enjoy fitness benefits.

Resistance Training Workouts

Chest Exercises

You will need a flat bench or a Swiss ball and a pair of dumbbells to do this exercise. If you are not used to a Swiss ball, then opt for a bench because it is difficult to maintain balance on this equipment. However, it is good if you can use a Swiss ball because it helps develop balance. Lie down on a bench or Swiss ball and hold one dumbbell in each hand. Bend your elbows and push the dumbbells off your chest. This exercise will help you build a chest and triceps.

Biceps Curls

You need a pair of dumbbells and a Swiss ball to do this exercise. Sit on the Swiss ball keeping your feet down on the floor.  Lift the dumbbells over your thighs and then bend your elbows and lift them up to the chest.  Now, contract your biceps, take the weight off, and then bring it back to the original position. You may gradually increase the weight if you want.

Back Extensions

Place your feet under rear pads. Keep your hands across the chest and bend down taking the upper part of the body closer to the legs so that the upper part becomes perpendicular to the floor. Raise your body gradually until it becomes parallel to the floor. Place your hand across your chest and bend at the waist until your upper body is perpendicular to the floor. You may make this exercise harder by using some weights along with it.

Ball Crunches

You will need a Swiss ball to do this exercise. Lie on your back on the ball in such a way that your scapula (shoulder blades) rests on the ball. Keep your hips on the ball. Keep both your hands on the back of your head.  Now slowly raise your abdomen so that your head goes further down and your abdominal muscles stretch. Now, come to the original position. Raise your head so that your abdominal muscles contract and again, go back to the original position.

Dumbbell Bent Over Row

Stand in a way that your knees bend and keep your body at an angle of 60 degrees. Now, lift the weight up to the chest level and then extend your arms so that your shoulder blades contracts and come closer to each other. Inhale now and then return to the original position.

Dumbbell Pullovers

Lie on a bench in such a way that your body becomes perpendicular to the bench. Only your upper part should backrest on the bench with your hip left without any support. You can keep your feet on the floor. Lift up a dumbbell with both hands. Bring the dumbbells towards your head by lowering your hands. Now bring it back to the original position.

Ball Lower Back Extensions

Lie on a Swiss ball in such a way that your stomach and abdominal part rest on the ball. Raise your hands above your head so that the palm faces the floor. Stretch back to the maximum possible by lifting up the upper part of the body but do not take your body off the ball. Now, bend to touch the floor. Repeat it for some time. To add a level of difficulty, you may do this exercise along with some weights in your hand.


Hold a pair of dumbbells carefully, one on each hand. Let your arms be in their normal position, on either side of the body. Let your shoulder be in a relaxed position. Now, raise your shoulders (no dumbbells) as much as you can and then return to the original relaxed position. 

Wrist Extensions

You need a barbell to do this exercise. Sit on a bench or a Swiss ball and keep your forearms on your thigh, holding a barbell with both hands in such a way that it rests on your fingers. Now, flex up your wrist to lift the barbells up and bring them back to their original position.

Mentioned above are some resistance exercises, which could help you maintain proper fitness even amidst a busy life.

Cover Photo by Sven Mieke on Unsplash

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