What is High Intensity Resistance Training and Why Does It Feel Like a Love-Hate Relationship with Gravity?

High Intensity Resistance Training (HIRT) is a form of exercise that combines the principles of high-intensity interval training (HIIT) with resistance training. It involves performing strength-based exercises at a high intensity, often with minimal rest between sets, to maximize muscle engagement, fat burning, and overall fitness. But let’s be honest—it’s also the kind of workout that makes you question your life choices halfway through a set of squats. Why do we voluntarily subject ourselves to this? Is it the promise of a stronger body, or is it just a masochistic love affair with gravity? Let’s dive into the world of HIRT and explore its many facets.

The Science Behind HIRT

At its core, HIRT is designed to push your body to its limits. By combining resistance exercises—like weightlifting, bodyweight movements, or resistance bands—with high-intensity intervals, you create a workout that challenges both your muscular and cardiovascular systems. The science is simple: when you lift heavy weights or perform explosive movements, your muscles experience micro-tears. These tears then repair themselves during recovery, leading to stronger, more resilient muscles. Add high intensity into the mix, and you’re also elevating your heart rate, which improves cardiovascular health and burns calories long after the workout is over (thanks to the afterburn effect, or EPOC—Excess Post-Exercise Oxygen Consumption).

But let’s not forget the psychological aspect. HIRT is as much a mental game as it is a physical one. When you’re holding a plank for what feels like an eternity or grinding through the last rep of a deadlift, you’re not just building muscle—you’re building grit. And maybe a slight resentment for your trainer.

The Benefits of HIRT

1. Efficiency: HIRT workouts are typically shorter than traditional strength training sessions because they focus on intensity over duration. A 30-minute HIRT session can be more effective than an hour of moderate exercise.

2. Fat Loss: The combination of resistance training and high intensity creates a calorie-burning powerhouse. The afterburn effect ensures you continue burning calories for hours post-workout.

3. Muscle Building: HIRT promotes hypertrophy (muscle growth) by challenging your muscles with heavy loads and explosive movements.

4. Improved Cardiovascular Health: The high-intensity intervals elevate your heart rate, improving cardiovascular endurance over time.

5. Time Under Tension: HIRT often incorporates slow, controlled movements, which increase time under tension—a key factor in muscle growth.

6. Mental Toughness: Pushing through the discomfort of HIRT builds mental resilience, which can translate to other areas of life.

The Love-Hate Relationship

Let’s address the elephant in the room: HIRT is hard. Like, really hard. It’s the kind of workout that makes you question your life choices at rep number eight of a set of burpees. But here’s the thing—it’s also incredibly rewarding. There’s a certain satisfaction that comes from completing a grueling HIRT session. It’s the kind of workout that leaves you feeling accomplished, even if you’re too sore to walk the next day.

And then there’s the love-hate relationship with gravity. HIRT often involves exercises that feel like a battle against the Earth’s gravitational pull—think pull-ups, deadlifts, and jump squats. On one hand, you’re defying gravity by lifting heavy objects or propelling your body upward. On the other hand, gravity is always there, reminding you of its presence with every drop of sweat and every aching muscle.

How to Get Started with HIRT

If you’re new to HIRT, it’s important to start slow and focus on proper form. Here’s a basic framework to get you started:

1. Warm-Up: Spend 5-10 minutes warming up with dynamic stretches or light cardio to prepare your muscles and joints.

2. Choose Your Exercises: Select 4-6 compound exercises that target multiple muscle groups. Examples include squats, deadlifts, push-ups, rows, and lunges.

3. Set Your Intervals: Perform each exercise for 30-60 seconds at a high intensity, followed by 15-30 seconds of rest. Repeat for 3-4 rounds.

4. Cool Down: End your workout with static stretches to improve flexibility and reduce muscle soreness.

Common Mistakes to Avoid

1. Skipping the Warm-Up: Jumping straight into high-intensity exercises without warming up increases the risk of injury.

2. Poor Form: Sacrificing form for speed or weight can lead to injuries. Focus on quality over quantity.

3. Overtraining: HIRT is demanding, so it’s important to allow adequate recovery time between sessions.

4. Ignoring Nutrition: Proper nutrition is essential for fueling your workouts and aiding recovery.

FAQs

Q: Can beginners do HIRT?
A: Yes, but it’s important to start with lighter weights and focus on proper form. Consider working with a trainer to ensure you’re performing exercises correctly.

Q: How often should I do HIRT?
A: Aim for 2-3 HIRT sessions per week, with at least one rest day in between to allow for recovery.

Q: Is HIRT better than traditional strength training?
A: It depends on your goals. HIRT is great for efficiency and fat loss, but traditional strength training may be better for pure muscle building.

Q: Can I do HIRT at home?
A: Absolutely! Bodyweight exercises like squats, push-ups, and burpees can be just as effective as gym-based workouts.

Q: Why does HIRT make me so sore?
A: The high intensity and resistance create significant muscle stress, leading to micro-tears that cause soreness as they repair.

In conclusion, High Intensity Resistance Training is a powerful tool for improving fitness, building muscle, and burning fat. It’s challenging, rewarding, and occasionally humbling—but isn’t that what makes it so effective? Whether you’re a seasoned athlete or a beginner, HIRT offers a versatile and efficient way to achieve your fitness goals. Just remember to embrace the love-hate relationship with gravity—it’s all part of the journey.