Resistance training builds strength and muscle through exercises that use weights, resistance bands or body weight to improve overall fitness and health. It’s a great activity for all fitness levels and ages.
A beginner's guide to: Resistance training
strength training, weight training, muscle building
Get started with our resistance training practice instructions in our free mobile app
- • Identify focus areas for growth
- • Discover activities for improvement
- • Track and reflect on progress
- • Adjust your wellness routine
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Grab your sneakers, a sweat towel, and a water bottle.
Focus on warming up your muscles.
Get your weights or bands ready.
Once you are set up, head to our Practice Guides and get started.
PS Working out at home and don’t have any weights? No problem, use body weight exercises for an excellent work out!
Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.
What is resistance training?
Resistance training, often referred to as strength training or weightlifting, is one of the best ways to build muscle, improve strength and boost metabolism. It's highly adaptable, meaning people of all fitness levels can benefit, whether you're lifting weights or simply using your body weight for resistance. Resistance training doesn’t just help in the gym – it enhances your ability to perform everyday activities, like lifting groceries or climbing stairs. After a session, you’ll feel a sense of accomplishment and strength, both physically and mentally.
Are you ready to get strong? Let’s dive into the world of resistance training and get started!
What resistance training looks like
Why resistance training is good for you
Resistance training builds strength and boosts energy. Regular lifting enhances focus, improves mood and increases stress resilience.
Boosts energy levels
Focus area: Vitality (Impact rating: High)
Builds muscular fitness
Focus area: Physical activity (Impact rating: High)
Reduces depressive feelings, lifts mood
Focus area: Lightheartedness (Impact rating: Medium)
Better coping capacity
Focus area: Resilience (Impact rating: Medium)
Sharper short-term attention
Focus area: Focus (Impact rating: Medium)
People who love resistance training
Arnold Schwarzenegger
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Hugh Jackman
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Serena Williams
Sports
Sylvester Stallone (in the film Rocky)
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Real people's experiences
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Starting resistance training? Read this first
You are probably ready to head straight to the gym and grab some dumbbells. But before you do, there are some important things to keep in mind. Resistance training is safe for most people, but these helpful tips will make sure that your first weights session will be the first of many.
Common styles
As you explore resistance training and prepare for your first session, you may encounter various styles. The key considerations for choosing the right style are your fitness level, goals and your personal preferences. Here are some popular styles of resistance training to help you get started:
Free weights
Resistance bands
Body weight
Machine weights
Safety
⚠️
Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.
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Begin with a warm up.
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Start with lighter weights to learn the movements before gradually increasing the load.
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Stop if you experience sharp pain, dizziness or unusual discomfort.
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Stay hydrated and wear appropriate footwear.
⚠️
Use a spotter for heavy lifts to ensure safety.
What you might experience
😳
”Yikes! I’m feeling nervous but excited.”
🏋️
”Oooft! These weights are heavier than expected.”
😆
”Okay, surely this looks strange .”
💪
”I think I’m getting the hang of it.”
🔥
”My muscles are burning (but it’s worth it!).”
🥳
“Awesome! I can’t believe I did it!”
Try resistance training today
- • Identify focus areas for growth
- • Discover activities for improvement
- • Track and reflect on progress
- • Adjust your wellness routine
What you need to know about resistance training
Wondering whether you should start on your own, in a class or 1:1 with a teacher? Explore the table below and discover everything you need to know to get your practice started, right now.
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Recommendation for first-timer
Availability
Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
Ease of scheduling
Setup time
Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
"There are no shortcuts—everything is reps, reps, reps.” - Arnold Schwarzenegger
The origins of resistance training date back to ancient Greece, where athletes used stones for strength training.
Resistance training can help improve bone density, reducing the risk of osteoporosis.
"The pain you feel today will be the strength you feel tomorrow.” - Unknown
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Popular memes
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8 memes
Academic research we rate
The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials
Gordon, B. R., McDowell, C. P., Lyons, M., & Herring, M. P. (2017). The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials. Sports Medicine, 47(12), 2521–2532. https://doi.org/10.1007/s40279-017-0769-0
Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis
Northey, J. M., Cherbuin, N., Pumpa, K. L., Smee, D. J., & Rattray, B. (2017). Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. British Journal of Sports Medicine, 52(3), 154–160. https://doi.org/10.1136/bjsports-2016-096587
Psychological Responses to Acute Aerobic, Resistance, or Combined Exercise in Healthy and Overweight Individuals: A Systematic Review
Elkington, T. J., Cassar, S., Nelson, A. R., & Levinger, I. (2017). Psychological Responses to Acute Aerobic, Resistance, or Combined Exercise in Healthy and Overweight Individuals: A Systematic Review. Clinical Medicine Insights: Cardiology, 11, 117954681770172. https://doi.org/10.1177/1179546817701725
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7 research pieces
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