What is resistance training? A beginner’s guide to strength and fitness

If you've ever heard someone talk about "lifting weights" or "doing strength training", chances are they were talking about resistance training. But don't let the terminology put you off.

Resistance training isn't just for bodybuilders or professional athletes. It's one of the most effective, beginner-friendly ways to improve your strength, fitness, and overall health.

At its core, resistance training is about teaching your muscles to work against some kind of resistance: whether that's your own body weight, a pair of dumbbells, resistance bands, or even household items (like the furniture). Over time, this kind of training helps build muscle strength, improve body composition, support weight management, and make everyday tasks easier.

If you're new to the idea of lifting weights or doing push-ups, this guide will walk you through exactly what resistance training is, how it differs from strength training, its health benefits, and how to get started with a simple, beginner-friendly resistance training program.

What is resistance training?

Resistance training is a form of physical activity where you work your skeletal muscles against an external resistance [1]. That resistance can come from free weights, weight machines, resistance bands, medicine balls, or even your own body weight.

When your muscles contract against resistance repeatedly, they adapt by growing stronger, improving muscle endurance, and increasing muscle mass [2]. This process, known as muscular hypertrophy, is key to developing strength, improving physical functioning, and maintaining a healthy weight.

Unlike aerobic exercise (like running or cycling), resistance training is primarily an anaerobic exercise [1]. That means it focuses on short bursts of muscular contraction rather than steady-state cardio, although both forms of exercise complement each other in a well-rounded workout routine.

What is the difference between resistance and strength training?

The terms "resistance training" and "strength training" are often used interchangeably, and with good reason. Strength training is essentially a form of resistance training where the primary goal is to increase muscular strength and power.

• Resistance training is the broad category. It includes everything from lifting lighter weights for more repetitions to power training like plyometric jumps, to using classic strength training tools like dumbbells or barbells.
• Strength training is more specific. It's focused on lifting heavy weights or increasing training volume to build muscle strength and power.

Both involve progressive overload: gradually increasing the resistance, the number of repetitions, or the training variables, to keep challenging the same muscle group over time.

Does resistance training help with weight loss?

Resistance training can definitely play a vital role in weight management and fat loss.

While aerobic exercise burns calories during the workout, resistance training increases muscle mass, which boosts your resting metabolic rate. That means your body burns more energy even when you're not exercising.

Studies in sports medicine show that combining regular resistance training with aerobic exercise is one of the most effective strategies for reducing your body fat percentage while preserving muscle [3]. For healthy adults aiming for sustainable weight loss, resistance training repeatedly proves itself to be the optimal choice of movement.

What is resistance training good for?

The health benefits of resistance training go far beyond building bigger muscles. It can:

• Improve muscular fitness and strength gains across all major muscle groups [2]
• Enhance body composition by reducing body fat and increasing muscle size [4]
• Strengthen core muscles to support posture and stability
• Improve bone density and joint function through weight-bearing exercise [5][6]
• Lower blood pressure and support heart health when combined with aerobic exercise [7]
• Boost mental health, reducing stress and improving confidence

Short-term benefits

Even after a few sessions of proper training, beginners often notice:

• Increased energy and improved physical functioning in everyday tasks
• A sense of achievement and improved mental health
• Initial muscle growth occurs as muscle fibres adapt

Long-term benefits

With consistent training over months and years, resistance exercise can:

• Reduce risk of injury by strengthening connective tissues
• Improve muscular endurance and muscle power, making daily activities easier
• Support healthy ageing by preserving muscle mass and functional strength
• Enhance balance, coordination, and flexibility when paired with multi-joint exercises
• Play a crucial role in long-term weight management and healthy weight maintenance

When should you do resistance training?

Most experts, including exercise physiologists, recommend resistance training at least two to three times per week [8]. For best results, avoid working the same muscle group on consecutive days to allow recovery.

Beginners can start with lighter weights and fewer repetitions, while more experienced lifters may use high-intensity resistance training with heavy weights and higher training volume. The key is progressive resistance training, gradually increasing the resistance force or complexity of exercises over time.

Forms of resistance training

There's no one-size-fits-all approach to resistance training. Depending on your goals, equipment, and fitness level, you can choose from different types of resistance exercises, each with unique benefits.

Body weight training

Body weight training uses your own body weight as the external resistance force. Classic examples include push-ups, planks, lunges and squats. These movements help engage multiple muscle groups at once, helping to improve muscular fitness without needing any equipment.

• Best for: Beginners, at-home workouts, and those wanting to build a foundation of strength
• Benefits: Low cost, adaptable, and effective for improving muscular strength, balance, and coordination
• Tips: Focus on proper training form to avoid risk of injury and increase the number of repetitions gradually for progressive resistance training

Free weights

Free weights, like dumbbells, kettlebells, and barbells, are considered classic strength training tools. Unlike machines, they require stabilising muscles to control movement, making them effective for developing muscular strength and muscle power.

• Best for: Building muscle mass and strength gains across major muscle groups
• Benefits: Improve body composition, allow multi-joint exercises, and mimic real-life movement patterns
• Tips: Start with lighter weights to perfect your form, then gradually increase to heavier weights for muscle hypertrophy

Weight machines

Weight machines provide constant weight through a fixed path of movement. This makes them especially useful for beginners, since they reduce the need for stabilising muscles and can help you learn safe movement patterns.

• Best for: Beginners, rehabilitation, or isolating a specific muscle group
• Benefits: Controlled resistance reduces the risk of injury, and training variables (weight and repetitions) can be easily adjusted
• Tips: Use machines as part of a balanced resistance training program that also includes free weights or body weight exercises for functional strength

Resistance bands

Resistance bands provide continuous resistance throughout the full range of motion, unlike weights, which rely on gravity. This makes them versatile and portable, ideal for home workouts or travel.

• Best for: At-home training, warm-ups, and targeting smaller muscle groups
• Benefits: Improve muscular endurance, enhance flexibility, and add variety to your workout routine
• Tips: Bands come in different levels of resistance force so start with lighter bands and progress to stronger ones

Medicine balls

Medicine balls are weighted balls that can be used for strength training exercises, core workouts, or explosive power training. They’re particularly effective for dynamic movements like slams, twists, or partner throws.

• Best for: Improving core strength, muscle power, and coordination
• Benefits: Engage multiple muscle groups, enhance functional fitness, and add a fun, interactive element to workouts
• Tips: Choose a ball weight that challenges you but still allows for proper form, especially during explosive movements

Plyometric training

Plyometric training focuses on explosive, high-intensity resistance training designed to build speed and muscle power. Exercises like jump squats, burpees, or box jumps use muscular contraction to generate force rapidly.

• Best for: Athletes, sports performance, and improving anaerobic endurance
• Benefits: Develops fast-twitch muscle fibres, increases muscular strength, and boosts cardiovascular fitness
• Tips: Because of the high impact, ensure proper training and warm-up, and avoid overloading to reduce the risk of injury

Which type of resistance training is best for beginners?

For most beginners, the safest and most effective place to start is body weight training. Movements like squats, push-ups, and planks help you develop a baseline of muscular fitness without the need for equipment. They also reduce the risk of injury while you learn proper form.

Once you’re comfortable, adding resistance bands or weight machines can introduce continuous resistance or controlled movements for extra variety. As your confidence and muscle strength grow, you can progress to free weights for greater strength gains and functional fitness.

The key is progression: start simple, focus on technique, and gradually increase the resistance force or number of repetitions as your body adapts. If you’re unsure, an exercise professional can help design a personalised strength training program that suits your goals.

How can I resistance train at home?

You don't need a gym membership to start a resistance training program. Many strength training exercises can be done with minimal equipment:

• Push-ups and planks for core and upper body
• Body weight squats or lunges for lower body strength
• Resistance bands for continuous resistance in arm, leg and glute workouts
• Medicine balls or household items as substitutes for lighter weights

With proper training, even a simple at-home workout routine can significantly benefit your health and deliver results.

Resistance training workouts

A well-rounded resistance training program should target all major muscle groups at least twice per week. Here’s a sample beginner-friendly structure:

• Upper body: Push-ups, dumbbell presses, resistance band rows.
• Lower body: Squats, lunges, deadlifts (using lighter weight or free weights).
• Core muscles: Planks, medicine ball twists, glute bridges.
• Full body: Multi-joint exercises like kettlebell swings or power training drills.

Training variables such as the number of repetitions, sets, rest periods, and intensity should be adjusted based on your fitness level. Beginners may start with 2–3 sets of 10–12 repetitions per exercise, while advanced lifters might use heavier weights and lower reps for strength gains.

For safe and effective progress, consider working with an exercise professional or exercise physiologist to design a tailored strength training program.

Where strength meets sustainable health

Resistance training is one piece of the puzzle. At Juniper, we combine it with proven treatment and holistic support to help you lose weight, build strength, and keep it off for good.

The Juniper Program starts from $349/ month for our Juniper Essentials Program and $399/ month for our Juniper Program.

The Juniper Essentials Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health tracking, and access to our supportive and like-minded Juniper community.

The Juniper Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health coaching, 1:1 health tracking, access to our supportive and like-minded Juniper community, a welcome kit, and more. The Juniper Program is just $2/ day more than our Essentials Program.

Juniper is an investment in your health. Unlike other weight loss methods, Juniper’s is a holistic program that provides members with access to personalised dietitian and nutritionist support, health coaching, medical support from GPs, nurses, and pharmacists, exclusive app content, digital scales, precision weight tracking, and treatments delivered to your door.

Our Juniper Program pricing reflects the additional benefits our patients receive at a competitive price.

We also offer a 30-day money-back guarantee, so you can be sure Juniper is right for you.

Ready to see if Juniper is right for you? You can check your eligibility here.

Frequently asked questions

Starting something new often comes with a lot of “what ifs.” Resistance training is no exception. To make things easier, we’ve answered some of the most common questions about resistance training, so you can feel confident in building your strength and getting the most out of your workout routine.

Is resistance training safe for everyone?

Most healthy adults can safely do resistance exercise, but those with medical conditions should consult a health professional or exercise physiologist before starting.

How many times per week should I do resistance training?

Aim for at least two to three sessions per week, targeting all major muscle groups. Avoid training the same muscle group on consecutive days.

Do I need heavy weights to see results?

Not necessarily. Lifting lighter weights for more repetitions can still improve muscular fitness and endurance. However, lifting heavy weights is particularly effective for building muscle strength and muscle hypertrophy [9].

What’s the difference between resistance bands and weights?

Weights provide constant weight, while bands provide continuous resistance throughout the movement. Both are effective, and a mix often works best.

Can resistance training improve mental health?

Yes. Regular resistance training has been linked to reduced stress, improved mood, and greater confidence [10].

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