Exercise Part Three: Resistance Training FAQ

1. I'm a complete beginner. Where do I even start?

Start with a single, simple goal: consistency over intensity. Aim for resistance training twice a week for a month to build the habit. Begin with a few simple exercises and focus on how they feel.

2. Do I need a gym membership, or can I do this at home?

No, you don't need a gym membership to start. If you don't have access to a gym, you can begin effectively at home with bodyweight exercises like squats, push-ups, lunges, and planks. Resistance bands and a few dumbbells are also an excellent and affordable option to add challenge.

3. What's better to start with: bodyweight, resistance bands, or free weights?

The best tool is the one you have access to and will use consistently. All are great starting points. As we discussed in our last post, your muscles need to work against resistance; that's all. It can be anything.

4. How much time do I need to give to it?

You can start with as little as 2 days per week, with sessions typically lasting 45 minutes - 1 hour.

A more precise way to think about this is the number of sets per major muscle group per week. But if you're just starting out, aim to target each major muscle group at least once per week, which you'll see reflected in the following questions about different schedules. As you progress or have more time, you can increase this number and start playing with the total number of sets per muscle group for better results.

I have been training consistently for 3 or 4 days a week for the past year, and even the weeks where I drop to 2 days due to a busy schedule still contribute to my overall consistency.

5. What if I only have 2 days a week for resistance training?

The simplest option for two days a week is to do one upper body day (targeting chest, back, shoulders, arms) and one lower body day (targeting quads, hamstrings, glutes, calves).

6. What if I have 3 days a week for resistance training?

Three days a week is excellent for beginners. The simplest option is a "Push, Pull, Legs" (PPL) split, where you dedicate one day to pushing exercises (chest, shoulders, triceps), one to pulling exercises (back, biceps), and one to legs.

7. What if I have 4 days a week for resistance training?

With four days, you have several effective options. A common approach is an upper/lower body split (e.g., Upper on Monday, Lower on Tuesday, rest Wednesday, Upper on Thursday, Lower on Friday), allowing for more focused training per session and good recovery. Another popular option is a body part split, such as Chest & Triceps on one day, Back & Biceps on another, Legs on a third, and Shoulders & Abs on the fourth day.

8. What's the deal with 'sets' and 'reps'? How many should I do?

A 'rep' is a single completion of an exercise; a 'set' is a group of reps performed back-to-back. A great starting point for most exercises is 3 sets of 8–12 reps. This range is fantastic for learning proper form, building muscle, and improving strength. Rest for about 60–90 seconds between each set.

9. Is resistance training necessary if I'm a runner? How do I incorporate it?

Yes, resistance training is highly beneficial for runners! It helps improve running economy by making your muscles more efficient and powerful with each stride, and it helps prevent injuries by strengthening the muscles and connective tissues that support your joints. Aim for 2–3 resistance training sessions per week and focus on compound movements that strengthen the glutes, hamstrings, quads, and core, as these are crucial for running performance and injury prevention.

10. If I am already doing yoga, do I need resistance training?

It depends on whether your yoga routine is consistently challenging your muscles effectively and leading to increases in strength. That said, yoga and resistance training are complementary in most cases. Yoga excels at improving flexibility, balance, mobility, and body awareness. Resistance training, however, is more effective for building significant muscle strength, power, and bone density. Combining both provides a well-rounded fitness regimen.

11. Do I need a coach?

While the internet offers an enormous amount of information on resistance training, a qualified coach can be invaluable. A coach provides personalized guidance, helps you learn and refine correct form (especially beneficial when starting out), and designs a program tailored to your specific goals and needs. This makes your journey more efficient and effective.

12. How do I know if my form is correct?

Perfecting form takes time. In the beginning, focus on learning the movement patterns. Watch YouTube videos of proper technique, practice in front of a mirror, start with very light weights (or just bodyweight), and consider recording yourself to review your movements. Prioritize good form over lifting heavy.

13. How do I apply progressive overload?

Progressive overload is gradually increasing the challenge to your muscles over time. This can be done by increasing the weight or resistance, doing more repetitions or sets, decreasing rest time between sets, or improving your form to make the movement more effective. Consistently challenging your muscles in these ways is key to continued progress.

14. How do I stay motivated and consistent long-term?

Don't rely solely on motivation, as it comes and goes. Set clear, realistic goals so you have a direction. Examples include:

• I will consistently complete two full-body resistance training sessions every week for the next month.
• I will increase my squat by 20% in the next 6 weeks.
• I will be able to perform 5 unassisted push-ups within 6 weeks.

Track your progress to see how far you've come, which can be a huge motivator.

15. Is there a best time of day to work out?

No, the "best" time to work out is the time you can consistently stick to. Your body adapts to your routine.

16. How long until I see results?

You'll likely feel stronger in a few weeks. Noticeable physical changes typically appear around 8–12 weeks with consistent training and proper nutrition. It's a long-term journey.

17. How do I know if I am making progress?

You'll know you're making progress if you can lift heavier weights, perform more reps or sets with the same weight, improve your exercise form, or find daily activities easier. Tracking your workouts is the best way to objectively see these improvements over time.

18. Is strength training only for young people?

No, absolutely not. Resistance training is highly beneficial at all ages, combating muscle loss, improving bone density, and enhancing overall functional fitness as you age.

19. How do I know if I'm lifting the right amount of weight?

Find a weight that's challenging but manageable. The last two reps of a set should feel very difficult, but you should still be able to complete them with good form. Too light if you can easily do more reps. Too heavy if you can't complete at least 8 reps with good form. Listen to your body; start lighter and progress.

20. Will lifting weights make me 'bulky'?

No. "Bulk" requires specific, intense training and a significant calorie surplus over time. For most, resistance training builds lean muscle and reduces body fat, leading to a "toned," "defined," and athletic physique. Women, in particular, produce significantly less testosterone (the primary hormone responsible for substantial muscle growth) than men, making it physiologically much harder to gain large amounts of muscle mass quickly or accidentally through typical resistance training.

21. Is it normal to be sore after a workout?

Yes, Delayed Onset Muscle Soreness (DOMS) is normal, especially for beginners. It's a sign that your muscles were challenged.

22. Is it better to do cardio or resistance training first?

Do the exercise that is most important to your primary goal first. Unless you are chasing something in cardio as your primary goal, do resistance training first to use your full tank of energy for safe, effective lifting. Do cardio after your lifting or on separate days.

23. What about HIIT (High-Intensity Interval Training)?

HIIT is excellent for cardiovascular fitness and calorie burning, involving short bursts of intense exercise followed by brief recovery periods. While it can build some muscular endurance, it's not a primary method for significant strength or muscle mass gains compared to dedicated resistance training. While time-effective, it can also be too intense for beginners.

24. Do I need to immediately drink a protein shake right after the exercise session?

No, you don't need to chug a protein shake immediately. Muscle protein synthesis remains elevated for up to 24–48 hours after your workout. Focus on adequate protein intake throughout the day. I've personally never had a protein shake after my workouts all these years, and have still seen great progress.

25. Is weightlifting bad for my joints?

When performed with proper form and appropriate weight, resistance training actually strengthens the muscles and connective tissues around your joints, improving their stability and reducing the risk of injury. Most joint issues arise from improper technique or attempting too much weight too soon, not from the act of lifting itself.

26. Are machines better than free weights, or vice versa?

Both machines and free weights have their advantages. Machines offer stability and can help isolate specific muscles, which is great for beginners or those rehabbing injuries. Free weights (dumbbells, barbells) engage more stabilizing muscles and mimic real-life movements, promoting functional strength. A well-rounded program often incorporates a mix of both.