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What about resistance training?

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What about resistance training?

Resistance training is a way to strengthen muscles that uses things like weights and elastic bands. These tools create resistance, which is a force you work against. (You also can use your own weight to create resistance, like when you do push-ups or sit-ups.) Resistance training also sometimes is called strength-training.

Here are some tips for resistance training:

  • Get help. You need to learn how to train safely. Your best bet is to work with an instructor who has experience training people your age. Your gym teacher or coach may have suggestions.
  • Warm up. Avoid injuries by preparing your muscles for their workout. You can jog in place for five to 10 minutes.
  • Do the right amount. Experts suggest that young people do formal resistance training two or three times a week — and not two days in a row. Of course, if you do things like climb trees, swing from monkey bars, or take a brisk walk, you'll be building muscle more days a week from those activities, too, which is great.
  • Build up slowly. Muscle-strengthening exercise should not cause pain. As you get stronger, you will need to do more repetitions or use heavier weights. You will need to increase the challenge a little bit at a time, though.
  • Stay safe. You might check with your doctor to make sure you are healthy enough to do strength-training, especially if you have some kind of health problem.

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