I’ve been resistance training for many years now - in fact, I first started at university in the 1980s!
A friend and I went along to a “spit and sawdust” gym and awkwardly made our way around the free weights. We didn’t really know what we were doing, and the men weren’t particularly welcoming… so we only went a couple of times.
After that, I carried on at home - working out to the Pet Shop Boys and sticking to bodyweight exercises.
In the 1990s, I spent some time in America and got swept up in gym culture. Most of the classes I did were aerobics and step, but I’d still do my toning at home each morning with The Body Electric.
Back in Britain, I trained as a gym instructor and started using weight machines. I followed a classic split routine - upper body one day, lower body the next - lifting heavy and trying to increase the weight every session.
But when I started teaching classes, I had less time for the gym. And anyway - I realised I much preferred exercise to music over repetitive gym routines.
When I began running my own classes, I knew I wanted to include resistance training. At the time, bums and tums classes were hugely popular, but I wanted people to strengthen their upper bodies too and to experience using weights, not just bodyweight exercises.
For many women, it was their first experience of lifting weights - and even though we were just using 1kg weights there was still some pushback! I remember one participant saying, “We’ll have arms like dockers!” after a few bicep curls…
But over time, that shifted. People began bringing heavier weights, and more women became interested in strength training.
Now that I teach online I've been able to introduce kettlebells too
But recently, I started questioning myself.
There’s so much noise online about lifting heavy - that it’s the only way to train. Olympic-style lifting, high weight, low reps, multiple sets, most days of the week.
I began to wonder whether I had been serving my clients well all these years. Was there still a place for resistance training that didn't look like a traditional gym workout?
So I was excited to hear about the publication of new guidelines from the American College of Sports Medicine (ACSM) - one of the most respected organisations in exercise science.
What the Latest Research Says
The new recommendations are based on 137 studies and over 30,000 participants. They include all types of resistance training - free weights, machines, resistance bands, bodyweight, and vibration training.
The findings were incredibly reassuring.
Compared with doing no exercise at all, resistance training improves:
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Muscle strength
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Muscle mass
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Power, speed and endurance
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Balance and walking speed
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The ability to get up from a chair
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Physical function and independence as we age
In short, resistance training is one of the most important things we can do for our long-term health.
The Problem? Most Women Aren't Doing Enough
According to the Health Survey for England, only 29% of women meet the recommended strength training guidelines.
Many people believe strength training requires:
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A gym membership
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Heavy weights
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Long workouts
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Hours of spare time
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A high level of fitness
For older adults, there can also be concerns about injury.
But the research tells a different story.
The Good News
The ACSM found that even small amounts of resistance training can bring significant improvements.
That might mean:
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Lighter weights
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Resistance bands
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Bodyweight exercises
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Shorter workouts
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Fewer sessions each week
And perhaps most importantly…
It doesn't have to look a certain way to work.
They also found that:
- It’s safe and effective for healthy adults of all ages
- You don’t need to train to exhaustion to see results
- In fact, each additional set becomes less effective - so around two sets is enough
That last point really stood out to me.
These days, collapsing on the floor after a workout is almost worn as a badge of honour.
But I work with pregnant women, postnatal women and women who are often juggling work, family and caring responsibilities. They don't need a workout that leaves them unable to move for three days.
They need exercise that helps them feel stronger, more capable and better able to get on with their lives.
If a workout leaves you so sore or tired that you can’t train again that week, it actually works against you. After 3–4 days, muscle mass begins to decline again.
One session a week helps maintain muscle. Two sessions a week helps build it - which is key as we age.
Progression is important - but that doesn't have to mean regularly increasing the amount of weight you use. Instead variety is key.
This is great news for me - as many of my participants say I never do the same class twice!
The Best Strength Training Programme Is the One You'll Actually Do
Resistance training is more accessible than ever. It doesn’t have to be complicated, extreme, or look a certain way.
The most important thing is to find something you enjoy and will do consistently - and then vary it over time - knowing that even the smallest amount is going to have a myriad of health benefits!
One of my newest class members said they'd noticed the difference after just one session!
"My body feels more toned over all, especially around the hips and glutes. My arms and legs also feel stronger. I also feel more strength and stability after the classes."
Ready to Get Started?
If you'd like to begin strength training but aren't sure where to start, I've created the Strong Start Dumbbells Course.
This beginner-friendly course is designed to help you build strength and confidence without feeling overwhelmed.
We'll start with a live Zoom technique workshop where you'll learn the foundational movements and how to use your weights safely and effectively. The recording then becomes part of your course materials, so you can revisit it whenever you need to.
From there, you'll progress through simple, enjoyable workouts that fit into real life and help you feel stronger for everyday activities.
Because getting stronger doesn't have to be complicated.
It just needs to be something you'll keep coming back to.
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