5 Resistance Exercises for Beginners to Get Started

If you’ve recently started exploring the fitness world, you may have heard about resistance training. The name may make you assume that it’s something for pro athletes and that you need to perform advanced exercises to get that type of training, but that isn’t 100% true.

While resistance training does ask for some power, it can be performed by beginners and even seniors if they follow the correct methods. It aims to increase muscle strength by making the muscles work against the resistance exerted by weight (1). This resistance can come from body weight, weight resistance, or band-resisted movements.

The American Heart Association suggests doing resistance exercises at least twice a week for people of all ages (2). If you’re all set to implement this recommendation in your life, you should keep reading this article. Below, I’ve provided the steps for 5 different resistance exercises for beginners. Later, I’ll also shed some light on how resistance training helps and how you can make the most out of these moves.

So keep scrolling and carve out a custom exercise routine to improve your strength!

What Are the 5 Resistance Exercises for a Beginner?

Although there are thousands of resistance training exercises, you should create a workout plan that is aligned with your fitness objectives. For example, resistance training for weight loss may slightly differ from training you could do to build muscle. However, as you’re new in this domain, you should check out the following 5 resistance training exercises. These are great options for getting the basics of weight lifting down. Mastering these exercises will help you in day-to-day life and can also allow you to become stronger over time. 

• Bodyweight Squats: Strengthen your legs by lowering your body as if sitting in a chair.
• Push-Ups (Knee or Standard): Work your chest, shoulders, and arms by pressing your body up from the floor.
• Dumbbell Rows: Use a pair of dumbbells to strengthen your back and arms by pulling them toward your torso.
• Glute Bridges: Lie on your back with your knees bent, then lift your hips to work your glutes and core.
• Seated Shoulder Press: Press dumbbells overhead while sitting to strengthen your shoulders and arms.

These exercises can be done with your body weight, dumbbells, or resistance bands. These will help you develop strength and perfect basic functional movements. 

If you’re doing resistance training, make sure to include these exercises in your weekly routine. Before we go any further, it’s important to remember that proper form and technique are essential. You also need enough strength, mobility, and stability to perform each exercise safely. If something feels too difficult or risky, it’s best to skip it until you’re ready.

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Why Are Resistance Exercises Important?

Resistance training exercises are a relatively accessible option for most people. For example, you can find 5 resistance exercises that use no equipment and learn the moves step by step. They can help you achieve your fitness goals and maintain your balance and flexibility.

Some more perks of adding resistance exercises to your routine include:

• It Can Burn More Calories

If you’re trying to lose weight, resistance training can be a great addition to your routine. Research has shown that it helps boost metabolism, which means your body burns more calories, even when at rest. One study found that just nine months of consistent resistance training made a noticeable difference in metabolism (3).

What’s even more interesting? Resistance training may be better for metabolism than cardio. If you’re looking to switch things up, adding some strength exercises could be a smart move.

• It Can Build Muscle Mass

Some people aim to improve their muscle mass with resistance training. It’s a process called muscle hypertrophy (4). This is the aim of people who want to build muscles as well as the seniors who want to reduce muscle loss.

Research has suggested that the best way to build muscle is by focusing on two key factors: mechanical tension and metabolic stress. Sticking with this type of training consistently is the key to seeing real progress.

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• It Can Enhance Mental Health

Physical health isn’t the only reason why people work out. Healthcare providers have often touted how exercise can improve your mental health too. Studies have also shown that people who are more physically active usually experience less stress than those who are less active (5). Scientific research has stated that resistance training can help relieve worry and anxiety (6). This means that doing even a little resistance training regularly can boost your mood and help reduce stress.

Generally, resistance training can bring many benefits to people who do it consistently. As with every other exercise, don’t expect overnight results. Consistency and correct form are the primary ingredients when you want to create positive outcomes over time.

What Are 5 Resistance Exercises to Try?

The 5 resistance exercises to try at home are:

Squats

1. Stand with your feet shoulder-width apart.
2. Lower your hips as if sitting in a chair.
3. Keep your chest up and your knees behind your toes.
4. Push through your heels to stand back up.

Push-Ups

1. Start in a high plank position with your arms fully extended and your hands under your shoulders.
2. Lower your chest toward the floor by bending your elbows, keeping your body straight.
3. Push back up to the starting position.

Dumbbell Rows

1. Hold a dumbbell in each hand and slightly bend at the hips.
2. Pull the weights toward your ribs, keeping your elbows close.
3. Lower the weights slowly and repeat.

Glute Bridges

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Push through your heels and lift your hips.
3. Squeeze your glutes at the top, then lower back down.

Shoulder Press

1. Hold dumbbells at shoulder height with your palms facing forward.
2. Press the weights overhead until your arms are fully extended.
3. Lower back to shoulder height and repeat.

If you stick to these exercises for 45 minutes, 2-3 times a week, you can start to build a foundation of strength that will help you lift heavier and carry out any functional movements you need to complete throughout the day. At the same time, it’s important to train the right way. Pushing yourself too hard, not enough, or using poor form can slow your progress and increase your risk of injury. Pay attention to how your body feels and train at a level that suits your fitness. 

How Can Beginners Start Doing Resistance Exercises?

At this point, we can safely state that resistance training can be performed by everyone. It doesn’t matter if you’re 19 or 90, you can indulge in gentle resistance training exercises to build your strength. 

The following are some key points to stick to when you’re starting resistance training:

• Rule number one is to contact a medical professional before you get started on any workout program. If you have any preexisting conditions that could prevent you from exercising, it’s best to speak to a medical professional to make sure you can complete any workout.
• Choose your equipment carefully. There are hundreds of exercises you can do without any equipment. Using just your body weight can be a great way for a beginner to get used to the movement patterns that are involved in weight lifting. If you’re planning to invest in equipment, make sure to do your research and find products that are durable.  
• Cold muscles are more likely to get injured, so start your workout with a 5- or 10-minute brisk walk and some dynamic stretches to get your body ready for movement. 
• Start with light to moderate exercises in your first few workouts and prioritize the proper form with each exercise. This helps reduce muscle soreness and lowers the risk of injury.
• Gradually increase the intensity of your workouts over time. Focus on how you feel before, during, and after each workout. In order to grow muscle, you’ll need to work on progressive overload. This occurs when you’re constantly challenging your muscles and can ultimately allow them to get bigger and stronger. 
• Strength training shouldn’t be painful. If you feel any sharp or sudden pain, stop that exercise immediately. When done correctly, it will strengthen your bones, tendons, ligaments, and muscles. However, you must also remember that muscle soreness is incredibly common when you’re just getting started on a workout routine. It may take a little bit of time, but knowing the difference between muscle soreness and an actual injury will help you achieve long-term success with weight lifting. 

As a beginner, you should focus on the basics. There’s no need to invest in high-end tools or training programs if you think your body isn’t ready for it yet. Take some time, get the hang of it, develop a routine for yourself, and incorporate new exercises or tools when you feel you can increase the intensity. Always remember that remaining consistent is what will help you see results. 

Do You Need Equipment for Resistance Exercises?

No, you don’t necessarily require equipment for resistance training. Exercises such as lunges, push-ups, squats, and planks can easily be performed without any added tools. For these exercises, the resistance is your body weight. Just because you’re not using an external force (dumbbells) doesn’t mean you’re not doing resistance exercise. 

According to a study published in Geriatrics & Gerontology International, doing resistance exercises at home can help you get stronger and improve daily movements, but the progress is usually slow (7). Without proper guidance or the motivation to push harder, the exercises may not be intense enough to make a big difference in strength.

So yes, you don’t need equipment for resistance exercises, but you should follow the right methods when doing these exercises at home. Proper form at home and in the gym will matter. 

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How Often Should You Do Resistance Exercises?

To see the best results, aim to do resistance exercises at least 2–3 times per week. Here are some key points you should keep in mind:

• Allow at least one day of rest between sessions for the same muscle group to avoid overtraining and injuries.
• Start with lighter weights or bodyweight exercises and gradually increase resistance as you get stronger.
• Focus on different muscle groups throughout the week to ensure overall strength development.

At the end of the day, it’s more about how well you do these exercises and how your body responds to them. You should get assistance from a certified trainer if you’re unsure about the frequency or form of resistance training exercises.

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What Mistakes Should You Avoid in Resistance Exercises?

Some people end up making mistakes when they perform resistance exercises. This happens due to a lack of training or information. In some cases, it may even lead to injury. A few mistakes to look out for are:

• Using incorrect form
• Lifting too heavy too soon
• Skipping warm-ups
• Not allowing rest days
• Rushing through reps
• Neglecting core engagement
• Ignoring muscle imbalances
• Skipping cool-downs

More isn’t always better when you’re exercising, especially when building resistance. Don’t make mistakes in the ambition of getting results sooner. Keep training and take it slow. Also, check with a professional or a certified trainer whether your moves are correct or not.

Frequently Asked Questions

• Can resistance exercises help with weight loss?

Yes, resistance exercises can help with weight loss. Although they may not burn as many calories during a workout as cardio, they build muscle, which increases your metabolism. More muscle means your body burns more calories, even at rest. Combined with a healthy diet and regular exercise, resistance training can be an effective part of a weight-loss plan.

• Are resistance exercises safe for beginners?

Yes, resistance exercises are safe for beginners when done correctly. Start with light weights or bodyweight exercises, focus on proper form, and gradually increase the intensity as you become stronger.

• How long should a resistance workout last?

A resistance workout should typically last 30 to 60 minutes, depending on your fitness level and goals. Beginners can start with 30-45 minutes, focusing on proper form and controlled movements. More advanced workouts may last up to an hour, including warm-ups and rest periods. 

• Can you do resistance exercises every day?

It’s not recommended to do resistance exercises every day, as your muscles need time to recover and grow. Ideally, you should aim for 2-4 sessions per week, allowing at least 24-48 hours of rest before working the same muscle group again. If you want to exercise daily, you can alternate muscle groups or include low-intensity activities such as stretching or light cardio on rest days.

The Bottom Line

Being healthy has a price, but it isn’t always monetary. If you’re committed and adhere to a well-rounded resistance training workout, the results will start to be noticeable. Remember to be patient and understand that change takes time. One of the focuses of this article is on 5 different resistance training exercises that beginners can use to kickstart their fitness routines. Try them out, but always listen to your body and adapt your training to minimize injury. If you’re unsure about proper form, reach out to a certified trainer to get some tips on how to perfect these movements.