Strength training: What you need to know

When it comes to exercise, you probably won’t get the full benefits if you’re only sticking to the treadmill or bike.

Here, we look at the basics of resistance training, plus some tips to help get you started.

Sometimes referred to as strength or weight training, resistance training includes exercises that are designed to build muscle strength over time by working them against a weight or force (a resistance).

Regular resistance training can help improve your:

• joint function
• bone density
• muscle, tendon and ligament strength.¹

Physical activity has a range of important benefits that can improve your overall health, fitness and wellbeing.

Some of the benefits of regular resistance training include:

• reduced risk of type 2 diabetes
• reduced risk of heart disease
• improved bone and joint health (reducing your risk of things like osteoporosis)
• improved mood and wellbeing
• decreased risk of injury.²

What’s more, research shows that as little as 10 weeks of resistance training may help increase your lean weight (your body weight that doesn’t include fat and does include muscle) by 1.4kg, while reducing your fat weight by 1.8kg.³

Australian guidelines on physical activity recommend that adults aged between 18 and 64 should perform resistance training at least twice a week.

This should be done alongside aerobic exercises (such as swimming, jogging or cycling), which should be performed either:

• 5 to 5 hours a week moderately
• 25 to 2.5 hours a week vigorous
• or a combination of each.⁴

For the best outcomes, you should start by performing your resistance training routine 2 to 3 times a week.

You may begin by focusing on 8 to 10 different exercises that target different major muscle groups in your body, including your chest, arms, back, legs, shoulders and abdomen.

To start off, it’s also recommended that you perform a specific exercise no more than twice a week, with one ‘set’ (the total round) and around 8 ‘repetitions’ (the amount of movements you make during a set) each go.

Over time, you can gradually increase each exercise to 2 to 4 sets every second or third day, with 8 to 12 repetitions per set.

You may also change your routine around every 7 weeks to maintain your progress.

You should always let each muscle group rest for a minimum of 48 hours before working on it again (meaning, switch things up if you’re training across consecutive days).⁵

There are lots of different resistance exercises that can be tailored towards different fitness goals. A well-rounded resistance program might include a combination of the following:

• free weights. You can use equipment like dumbbells, barbells and kettlebells to perform any number of exercises, such as bicep curls and bench presses.
• weight equipment. Different machines are designed to target specific areas of your body, ranging from the cable lat pulldown (working the large muscles below your shoulder blades) to the leg press (which works your thighs and glutes).
• resistance bands. You may have seen these giant stretchy bands at the gym. They’re usually made from rubber, latex or fabric, and they’re easy to work into a resistance routine (performing exercises like band biceps curls).
• your own bodyweight. Numerous exercises allow you to use your bodyweight with gravity to create resistance. You can do this with equipment like the assisted pull-up machine, or on your own with simple squats, push-ups or chin-ups.

As resistance training involves heavy objects (including you own body weight), it’s important to always prioritise your safety.

To avoid injury, you must perform exercises correctly. If you’re in doubt about an exercise, or if you’re new to resistance training, it’s a good idea to talk to a fitness professional, such as a personal trainer.

You might also need to talk to your GP or physiotherapist if you’re concerned that a health condition or past injury may impact your workout.