From Health Benefits to Workout Tips, Everything You Need to Know About Resistance Training

Weightlifting, once a niche activity, is now a national obsession, joining the ranks of wild swimming and other modern trends. Beyond the pursuit of a muscular physique, resistance training offers a host of health benefits, including boosting the immune system, preventing cognitive decline, and even reversing the aging process. Recent studies have shown that increased muscle mass is a strong indicator of longevity, with one decade-long study finding it correlates with a lower risk of death from major causes.

Many people wonder if weightlifting will make them bulky, but experts say this is a myth that has held women back for too long. For most women, building visible muscle requires a dedicated approach to training and nutrition. Elizabeth Davies, author of Training For Your Old Lady Body: A No Bullsht Guide to Help Women Reframe Exercise*, emphasizes that muscle growth doesn’t happen by accident and encourages women to start regardless of concerns about size. If muscle growth becomes too pronounced, simply ending a workout with a bit of energy left can help maintain a balanced physique.

Concerns about age are unfounded—children can safely engage in age-appropriate resistance training, and older adults can also benefit significantly from strength exercises. Studies have shown dramatic improvements in muscle mass and strength in older adults who do strength training, even in those aged 90 and above. Leigh Breen, an honorary professor of translational muscle physiology at the University of Birmingham, notes that while older muscles may not respond as quickly to weightlifting as younger ones, the benefits are still substantial.

Experts recommend at least two resistance training sessions per week for adults, with additional sessions possible as long as aerobic exercise isn’t neglected. Nick Finney, a personal trainer with clients like Robbie Williams and J-Lo, says there’s nothing to stop you from exercising every day, but you shouldn’t be lifting weights every day. Recovery time is essential for muscles to adapt, and overtraining can be counterproductive. If you love exercise, Finney encourages incorporating cardio, yoga, or mobility work on non-lifting days to maintain a balanced routine.

How much should you lift? According to Breen, people should aim to lift between 70% and 80% of their one-repetition maximum (the load they estimate they could move only once before failing) for about 10 reps. If you can lift a weight 20 times at 50% effort, your muscle isn’t working hard enough to grow. In that case, you should increase the load until you can only manage 10 to 15 reps before feeling close to failure.

When it comes to muscle growth, volume is more important than whether you focus on reps or weights. Breen explains that muscle doesn’t know how you place high demand on it—it just knows it’s fatigued. This can be achieved by lifting heavy weights a few times or by lowering the weight and doing more repetitions. Davies adds that heavier weights are more effective for building absolute strength, such as a one-rep max, and that practicing close to your max is essential for neurological adaptation.

Pain during or after a workout can be a concern, but not all pain is harmful. Davies distinguishes between different types of pain, noting that if your knee is hurting during a squat, you should reduce the weight and depth. Delayed onset muscle soreness (DOMS) is common when starting a new exercise and usually resolves within 72 hours. However, persistent pain should be addressed by a physiotherapist or specialist.

Progress in resistance training relies on progressive overload, the principle of gradually increasing the intensity of your workouts over time. Breen emphasizes the importance of working with a rep range to ensure consistent progress. For beginners, a rep range of six to 12 reps per set is a good starting point, using a weight that feels challenging within that range. As you become more experienced, you’ll need to adjust your training plan to keep progressing.

Machines can be a great starting point for beginners, as they require less skill and guide your movement. However, free weights offer more functional benefits that translate to everyday movements. Finney advocates for free weights, especially for newcomers, and recommends learning foundational moves like squats and bench presses. If unsure, having a few sessions with a personal trainer can be invaluable for learning the basics and avoiding bad habits.

Creatine is one of the few sports supplements with proven benefits, according to Breen. It enhances muscle energy efficiency, promotes muscle growth, and may even have positive effects on brain health. However, it should only be taken if you are training, and those with kidney issues should consult their GP before use.

When structuring workouts, Breen recommends full-body sessions if you can only train twice a week to ensure all main muscle groups are targeted. Compound exercises, which work multiple muscle groups at once, are ideal. If you can train more frequently, consider splitting your workouts to target different muscle groups on different days, allowing for adequate recovery.

Mastering key movements is essential for a balanced program. Davies suggests including knee-dominant movements (e.g., squats or lunges), hip-dominant movements (e.g., glute bridges or deadlifts), vertical push movements (e.g., shoulder press), horizontal push movements (e.g., bench press or pull-up), vertical pull movements (e.g., pull-up), and horizontal pull movements (e.g., bent-over row).

The best time to lift weights is whenever it fits your lifestyle. Whether it’s early morning or late evening, consistency is key. Finney suggests exercising in the morning to avoid cancellations due to fatigue or other commitments, and to benefit from the endorphins that improve your behavior for the rest of the day. However, personal preference should guide your schedule.

Nutrition plays a role in weightlifting success. Breen notes that what you eat before a workout isn’t of huge importance, but you should ensure you’re appropriately fueled with whole foods containing carbohydrates and proteins. After a workout, your muscle metabolism remains altered for a couple of days, so it’s important to consume protein-rich meals to support muscle recovery. The general guidance is to aim for 20-30g of protein in each meal after a workout, but the most important thing is to lift weights—protein is just the cherry on top.

Ultimately, the best time to lift weights is whenever it fits into your lifestyle. Whether it’s early morning or late evening, consistency is key. As the experts emphasize, the most important thing is to start and stay committed to your fitness journey.