If you’re looking to lose weight, build muscle, or simply improve your overall health, resistance training is an absolute must. While many people focus on cardio for fat loss, resistance training is the key to building strength, improving metabolism, and achieving long-term fitness success.
In this guide, we’ll cover why resistance training is essential, how to get started, and specific workouts you can do at home or in the gym.
Why Resistance Training is Essential
Resistance training, also known as strength training or weight training, involves exercises that force your muscles to work against an external resistance. This can include weights, resistance bands, machines, or even your own body weight.
Here’s why it should be a non-negotiable part of your routine:
✅ Increases Muscle Mass & Strength – Stronger muscles improve daily function and athletic performance.
✅ Boosts Metabolism – More muscle means you burn more calories at rest, making weight management easier.
✅ Enhances Bone Health – Resistance training strengthens bones and reduces the risk of osteoporosis.
✅ Improves Joint & Mobility Health – Strength training supports joint function and reduces the risk of injuries.
✅ Supports Long-Term Fat Loss – Unlike cardio alone, which can lead to muscle loss, resistance training helps maintain lean muscle while burning fat.
✅ Enhances Mental Well-being – Lifting weights releases endorphins, improving mood and reducing stress.
How to Start Resistance Training
Starting resistance training can be intimidating, but it doesn’t have to be! Whether you train at home or in the gym, the key is consistency and progression.
Beginner’s Resistance Training Plan
At Home (No Equipment Required)
Perform 3 rounds of the following exercises, 3-4 times per week:
1️⃣ Bodyweight Squats – 12-15 reps
2️⃣ Push-ups (or Knee Push-ups) – 10-12 reps
3️⃣ Glute Bridges – 15 reps
4️⃣ Plank – 30-45 seconds
5️⃣ Lunges (Alternating Legs) – 10 reps per leg
6️⃣ Superman Hold (Lower Back Strength) – 30 seconds
At the Gym (Using Weights & Machines)
Perform 3 sets of each exercise, 3-4 times per week:
1️⃣ Leg Press or Squats – 10-12 reps
2️⃣ Chest Press (Machine or Dumbbells) – 10 reps
3️⃣ Lat Pulldown or Pull-ups – 10 reps
4️⃣ Deadlifts or Romanian Deadlifts – 8-10 reps
5️⃣ Bicep Curls – 10-12 reps
6️⃣ Core Work (Plank, Hanging Leg Raises, or Russian Twists) – 30 seconds
Key Tips for Success:
✔️ Focus on Form First – Proper technique is essential to prevent injuries.
✔️ Start Light & Progress Gradually – Increase weights as you build strength.
✔️ Train at Least 3 Times per Week – Consistency is key for results.
✔️ Include Rest Days – Your muscles need time to recover and grow.
✔️ Fuel Your Workouts – Prioritise protein intake to support muscle repair.
Not Seeing Results? Let’s Work Together!
If you’ve been training consistently but aren’t seeing the progress you want, you might need expert guidance. Whether it’s optimising your form, adjusting your nutrition, or creating a customised plan for your goals, I’m here to help.
📩 Contact me today to take your resistance training to the next level! Let’s get stronger together! 💪
If you want to know more about my journey and why I became a personal trainer, read the following article My Fitness Journey and Why I Became a Personal Trainer
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