Strength training isn’t just for athletes or gym-goers. It’s for everyone, regardless of age, fitness level or body type. And the best part? You don’t need fancy equipment or a gym membership to get started. With just your body weight and a few minutes a day, you can build strength, preserve muscle and support your overall health.
Why Strength Train?
Strength training, also known as resistance training, involves working your muscles against a force. That force can be weights, resistance bands or your own body weight. The goal is to challenge your muscles so they grow stronger over time.
Here’s why it’s worth your time:
- Preserves muscle mass as we age
- Supports bone health and reduces the risk of osteoporosis
- Improves balance and coordination
- Supports metabolism and helps with weight management
- Enhances mood and reduces symptoms of anxiety and depression
Even a few sessions per week can lead to noticeable improvements in strength, energy and confidence.
No Equipment? No Problem.
You don’t need a gym or gear to get started. Bodyweight exercises are incredibly effective and accessible. They use your own weight as resistance, making them ideal for beginners and adaptable for all fitness levels.
Here are a few foundational moves:
- Squats: Strengthen legs, hips and core
- Push-ups: Build upper body and core strength
- Glute bridges: Target glutes and lower back
- Wall sits: Improve endurance and leg strength
- Planks: Strengthen core and shoulders
These exercises can be modified to suit your needs. For example, push-ups can be done on your knees or against a wall and squats can be supported by holding onto a chair.
Getting Started: A Simple Routine
If you’re new to strength training, start with short sessions two to three times per week. Focus on form and consistency rather than intensity. Here’s a sample beginner-friendly routine:
Warm-up (3–5 minutes):
- March in place, arm circles, gentle stretches
Workout (10–15 minutes):
- 10 squats
- 10 wall push-ups
- 10 glute bridges
- 20-second plank
- 30-second wall sit
*Repeat 2–3 rounds, resting as needed
Cool-down (3–5 minutes):
- Stretch major muscle groups, breathe deeply
This routine can be done anywhere and adjusted based on your comfort level. As you build strength, you can increase repetitions or add variations.
Strength Training and Weight Management
Muscle is metabolically active, meaning it burns more calories at rest than fat. By building and maintaining muscle, you support a healthy metabolism, which can help with weight management.
Strength training also helps preserve lean mass during weight loss. When paired with balanced nutrition and adequate protein intake, it can help ensure that the weight you lose comes from fat, not muscle.
Supporting Muscle Health Through Nutrition
Exercise is only part of the equation. Nutrition plays a key role in muscle preservation and recovery. Here are a few tips:
- Prioritize protein: Include sources like eggs, fish, poultry, tofu, beans and dairy
- Stay hydrated: Muscles need water to function and recover
- Eat balanced meals: Combine protein, fiber and healthy fats to support energy and satiety
- Don’t skip meals: Regular eating helps fuel workouts and maintain muscle
If you’re unsure about your protein needs or how to support your strength goals through food, consider speaking with a registered dietitian or healthcare provider.
Strength Training for Every Stage of Life
Whether you’re in your 20s or your 70s, strength training offers benefits. It can help older adults maintain independence, reduce fall risk and improve mobility. For younger individuals, it builds a foundation for long-term health and resilience.
The key is to start where you are and progress gradually. There’s no “perfect” way to train, just the way that works for your body and lifestyle.
By Cassie Story, RD, Nutrition Subject Matter Expert
