Thinking of Starting Resistance Training?

So, maybe you’ve decided that it’s time to start getting in shape & losing weight to improve your health. Or, maybe you want to increase your quality of life as you age. You want to live a longer, healthier and more active life. You want to start exercising and perhaps as a result, you’ve come across the idea of resistance training.

Now, when people think of lifting weights, they tend to think that it’s only for athletes or fitness junkies. But resistance training isn’t just for bodybuilders or athletes—it’s one of the best ways to improve overall health, prevent injuries, and maintain physical function as you age. Whether your goal is to get stronger, move better, or support your jiu-jitsu training, resistance training can help. In this article, we’ll break down the benefits, how to get started safely, and a basic program to follow.

Benefits of Resistance Training

Resistance training, also known as strength training or weightlifting, involves using external resistance—such as dumbbells, barbells, resistance bands, or even bodyweight—to build strength and muscle. Research shows that incorporating strength training into your routine leads to numerous health benefits.

Here's just a short list of benefits you can experience from resistance training:

• Cognitive Function [1][6]
• Improved Muscle Strength & Function [2]
• Decreased Sarcopenia as we Age [3][8]
• Antidepressant Effects [4]
• Increased Range of Motion [7]
• Improved Cardiovascular Health & Longevity [9][10][11]

That's a long list! Given those many benefits, you see why many people, from clinicians to your next door neighbor, recommend strengthening exercises and training.

Who Benefits from Resistance Training?

The simple answer: everyone. Whether you’re an athlete looking to improve performance, an older adult aiming to maintain independence, or someone wanting to improve general fitness, resistance training can help. Even individuals with chronic conditions like arthritis or heart disease can benefit when exercises are modified appropriately [2][3]. One study even showed that school-aged kids who strength train can experience improved cognitive function, academic performance, and on-task behaviors [6].

So, if someone asks if they should start resistance training, my answer is almost always "yes!". Sure, you may want to modify the exercises to reduce the risk of injury or grade them higher or lower depending on your ability level. But resistance training provides so many benefits to health, longevity, and quality of life, that it should be considered as part of a "healthy fitness routine".

How to Start Resistance Training

Many people know that strength training is important and has great benefits. But, many people also feel unsure about how to go about starting resistance training. How do you avoid injuries? How many times should you lift or train each week? How many reps? Which exercises? Do I need to go to a gym or can I train at home?

The list goes on, but you get the idea. So, in the section below, I'll try to break down some of the unknowns, provide some clarity about how to actually go about creating a starter resistance program, and I'll even share a basic program and link to videos for each recommended exercise.

Safety Considerations

If you're new to strength training, focus on proper technique before increasing weight. Here are key safety guidelines:

• Warm-up properly
  A good warm-up prepares your muscles and joints for exercise, reducing injury risk. Start with 5-10 minutes of light cardio (e.g., brisk walking or jumping rope), followed by dynamic stretches and mobility work. Movements like arm circles, hip openers, and bodyweight squats can help activate key muscle groups before lifting.

• Use proper form
  Lifting with incorrect form increases the risk of injury. If possible, work with a coach or experienced lifter to learn proper technique. Video recordings of your lifts can also help you identify and correct form issues.

• Start with manageable weights
  It's tempting to lift heavy right away, but progressing too quickly can lead to injuries. Begin with lighter weights and focus on mastering movement patterns. Increase weight gradually as you become more comfortable with the exercises.

• Listen to your body
  Soreness is normal when starting a program, but sharp pain is a sign that something is wrong. If an exercise causes pain, stop and reassess your form or switch to a modified version of the movement.

How Often Should you Train?

For beginners, training 2-3 times per week with full-body workouts is a great way to build strength while allowing for adequate recovery [12]. As you gain experience, you can increase your training frequency to 4-5 days per week with a more structured approach, such as upper/lower body splits, but at that point, you may want to consider working with a personal trainer to maximize your gains.

Basic Resistance Training Program

Now we get down to brass tax: actually putting your training program together. You can definitely get down into the weeds and make this as complicated as you like. However, though my years of clinical experience and practice, I know that simple things get done. Complicated plans often fail, because they take too much effort and tracking to get done properly. It's also unnecessary. In fact, research shows that you only need to do 40-60 minutes of resistance training per week to get all the benefits for health and longevity [9]. If you break it down, that means you only need to "work out" 2-3 days a week for 20-30 minutes each session [12]. As far as reps & sets, the research shows that, for improving strength, you want to of 2-4 sets of 6-12 reps per exercise [13].

So, that being said, below is a simple, 3-day resistance training program aimed at targeting your whole body in just 3 simple workouts that can take as little as 20 minutes each:

• Day 1: Squats, Bench Press (Or Dumbbell Press), Rows
• Day 2: Deadlift, Pull-ups, Overhead Press
• Day 3: Lunges, Incline Bench Press, Lat Pull downs

Total time that you'll spend on this program: 40-60 minutes. We're following the research with this one! This program also works if you have access to a gym or if you want to do it at home with a few dumbbells or resistance bands. And, if you're really pressed for time, and want to cut a day out, only complete day 1-2 and you'll still end up targeting whole body strength.

1. Squats

This exercise targets your Quads, guiles, hamstrings, and core.

Here's how to do this exercise:

• Stand with feet shoulder-width apart, toes slightly pointed out.
• Keep your chest up and engage your core.
• Lower your body by bending your knees and hips, as if sitting back into a chair.
• Go down until your thighs are at least parallel to the floor (or deeper if mobility allows).
• Press through your heels to return to standing.

2. Bench Press

The bench press targets your chest, shoulders, and triceps.

Here's how you complete a bench press:

• Lie flat on a bench with feet planted on the floor.
• Grip the bar slightly wider than shoulder-width.
• Lower the bar slowly to your chest, keeping elbows at about a 45-degree angle.
• Press the bar back up to full extension.

3. Rows (Barbell or Dumbell)

Rows target your upper back, lats, and biceps. You can do these with dumbbells or with a barbell.

Here's how to complete rows:

• For barbell rows, stand with feet hip-width apart, hinge at the hips, and grab the bar with an overhand grip.
• Pull the bar toward your lower ribcage while keeping your back straight.
• Lower it slowly back to the starting position.
• For dumbbell rows, place one hand on a bench for support and row the dumbbell with the opposite arm.

4. Deadlifts

Deadlifts are great for targeting what runners like to refer to as your "posterior chain"; your hamstrings, glutes, lower back and core.

Here's how to safely complete a deadlift:

• Stand with feet hip-width apart, barbell over the middle of your feet.
• Bend at the hips and knees to grip the bar just outside your legs.
• Keep your back straight, engage your core, and drive through your heels to lift the bar.
• Stand up fully, squeezing your glutes at the top.
• Lower the bar back to the ground in a controlled motion.

As you can see in the video above: proper form and appropriate weight nearly eliminates the risk of injury. However, building strength in this lift can greatly increase your function and decrease your risk of injury.

5. Pull Ups

This exercise targets your lats, biceps, and upper back.

How to do a (proper) pull-up:

• Grip the bar slightly wider than shoulder-width with an overhand grip.
• Start from a dead hang and engage your lats.
• Pull your chin above the bar by driving your elbows down.
• Lower yourself back down with control.
• If needed, use an assisted pull-up machine or resistance band for support.

6. Overhead Press

The overhead press targets your shoulders, triceps. & upper chest. You can do these standing or sitting, depending on your equipment and what you find more comfortable.

Here's how to complete an overhead press:

• Hold a barbell or dumbbells at shoulder height with palms facing forward.
• Brace your core and press the weight overhead until arms are fully extended.
• Lower the weight back to shoulder level in a controlled motion.

7. Lunges

Lunges target your quads, glutes, and hamstrings. They're a versatile exercise as you can do lunges with only your bodyweight, with dumbbells, or with a barbell.

Here's how to perform lunges:

• Step forward with one leg, lowering your hips until both knees are at 90 degrees.
• The back knee should hover just above the floor.
• Push through your front foot to return to the starting position.
• Alternate legs with each rep.

8. Incline Bench Press

This exercise targets your upper chest, shoulders, and triceps. Do these with dumbbells or a barbell.

To complete an incline bench press:

• Set a bench to a 30-45 degree incline.
• Grip the bar slightly wider than shoulder-width.
• Lower the bar to the upper chest, then press back up to full extension.
• Keep your back pressed against the bench and maintain control throughout.

9. Lat Pulldown

This exercise is the only one that uses a machine. But, if you want to do these at home and avoid the gym, simply use a resistance band and throw it over a door to get the same movement. This exercise targets your lats, biceps, and upper back.

Here's how to do a lat pull down:

• Sit at a lat pulldown machine and grip the bar slightly wider than shoulder-width.
• Lean back slightly and pull the bar down to your upper chest.
• Squeeze your lats at the bottom, then slowly return the bar to the starting position.

Summary

Starting resistance training doesn’t have to be overwhelming. A well-structured program that includes fundamental compound movements will build strength, improve mobility, and enhance overall health. By focusing on proper form, gradually increasing weights, and staying consistent, you'll see long-term benefits in both performance and daily function. Whether you're looking to support your jiu-jitsu training, prevent injuries, or simply feel stronger, resistance training is a powerful tool that can enhance your life.

And, if you want the guidance of a licensed clinician to discuss your injury or health history and how to safely begin resistance training to improve your health and function, book an appointment online or give the office a call today!

References

[1] Xu L, Gu H, Cai X, Zhang Y, Hou X, Yu J, Sun T. The Effects of Exercise for Cognitive Function in Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. International Journal of Environmental Research and Public Health. 2023; 20(2):1088. https://doi.org/10.3390/ijerph20021088

[2] Khodadad Kashi S, Mirzazadeh ZS, Saatchian V. A Systematic Review and Meta-Analysis of Resistance Training on Quality of Life, Depression, Muscle Strength, and Functional Exercise Capacity in Older Adults Aged 60 Years or More. Biological Research For Nursing. 2023;25(1):88-106. doi:10.1177/10998004221120945

[3] Shen Y., Shi Q., Nong K., Li S., Yue J., Huang J., et al (2023) Exercise for sarcopenia in older people: A systematic review and network meta-analysis, Journal of Cachexia, Sarcopenia and Muscle, 14, 1199–1211, https://doi.org/10.1002/jcsm.13225

[4] Augustin N, Bendau A, Heuer S, Kaminski J, Ströhle A. Resistance Training in Depression. Dtsch Arztebl Int. 2023 Nov 10;120(45):757-762. doi: 10.3238/arztebl.m2023.0196. PMID: 37656468; PMCID: PMC10745562.

[5] Refalo, M.C., Helms, E.R., Trexler, E.T. et al. Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Med 53, 649–665 (2023). https://doi.org/10.1007/s40279-022-01784-y

[6] Robinson, K., Riley, N., Owen, K. et al. Effects of Resistance Training on Academic Outcomes in School-Aged Youth: A Systematic Review and Meta-Analysis. Sports Med 53, 2095–2109 (2023). https://doi.org/10.1007/s40279-023-01881-6

[7] Alizadeh, S., Daneshjoo, A., Zahiri, A. et al. Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis. Sports Med 53, 707–722 (2023). https://doi.org/10.1007/s40279-022-01804-x

[8] Chen, Y.C., Chen, WC., Liu, CW. et al. Is moderate resistance training adequate for older adults with sarcopenia? A systematic review and network meta-analysis of RCTs. Eur Rev Aging Phys Act 20, 22 (2023). https://doi.org/10.1186/s11556-023-00333-4

[9] Lee, Dc., Lee, IM. Optimum Dose of Resistance Exercise for Cardiovascular Health and Longevity: Is More Better?. Curr Cardiol Rep 25, 1573–1580 (2023). https://doi.org/10.1007/s11886-023-01976-6

[10] Gerard D'Onofrio, Jonathan Kirschner, Heidi Prather, David Goldman, Alan Rozanski. Musculoskeletal exercise: Its role in promoting health and longevity, Progress in Cardiovascular Diseases, Volume 77, 2023, Pages 25-36, ISSN 0033-0620, https://doi.org/10.1016/j.pcad.2023.02.006.

[11] Burtscher J, Strasser B, D'Antona G, Millet GP, Burtscher M. How much resistance exercise is beneficial for healthy aging and longevity? J Sport Health Sci. 2023 May;12(3):284-286. doi: 10.1016/j.jshs.2022.11.004. Epub 2022 Nov 7. PMID: 36356853; PMCID: PMC10199130.

[12] American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009 Mar;41(3):687-708. doi: 10.1249/MSS.0b013e3181915670. PMID: 19204579.

[13] Iversen VM, Norum M, Schoenfeld BJ, Fimland MS. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 2021 Oct;51(10):2079-2095. doi: 10.1007/s40279-021-01490-1. Epub 2021 Jun 14. PMID: 34125411; PMCID: PMC8449772.