I'm sorry; I forgot one important point. I'll change the question.
Consider a spring-mass system in the air, which you excite to vibrate by your hand.
1 - You have: the forcing freq = the vibrating freq. From your experience, what do you think about the relation between the direction of the motion of the mass and the direction of the force at any time? Any conclusion about energy?
2 - Actually, only when the system is in steady state, forcing freq = vibrating freq. Before that, the motion of the system can be approximately described as the sum of 2 vibrations: natural vibration and forced vibration (when you use your hand to pull back and push forth the mass, at first, you will see that the mass seems not to move as you want, right? That's because of the natural vibration).
Now if natural freq = forcing freq, how would the mass vibrate before the steady state? From question #1, how would you conclude about the energy? Is the energy built up? Does the driving force, in this case, act somehow as an energy pump? Why?
Optional:
3 - The steady state is when the amplitude no longer changes with time. Remember that the friction is proportional to the speed, so as energy increases, friction increases and the rate of energy lose increases. At first, when the speed is still small, we don't mention friction as we did above. But at some point, it can no longer be ignored.
So in the steady state, what is the relation between the input energy from the driving force and the lost energy due to friction? How about the energy of the system at that time? Will it increase or decrease or remain unchanged?
4 - The other condition you found is that friction must be small (or more exactly, frictional coefficient is small). Do you feel like it is easier to move the mass as you want (i.e. you pull it, it comes close to you right away; you push it, it gets away from you right away) in the air than in the water or oil? Then friction has something to do with the phase lag between the driving force and the vibration, right?
a/ The greater friction is, the bigger the phase lag is. What do you think about the relation between the directions, and thus, the energy in question #1, if friction is large? What is the consequence?
b/ The greater friction is, the greater the energy lose is. What do you think about the total energy the system gains before the steady state happens if friction is large? What is the consequence?
Sorry, it's quite long :'(