Resistance training is more than lifting weights—it's about building a stronger, more resilient body and mind. Whether you're just starting your fitness journey or looking to level up, understanding the basics of strength training can help you train smarter and see results faster.
Why Resistance Training Matters
Backed by science, resistance training offers a range of benefits that go far beyond muscle growth:
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Enhanced Joint Protection
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Increased Bone Density
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Improved Muscle-to-Fat Ratio
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Better Posture and Balance
Resistance training improves functional strength—helping you move better, feel stronger, and stay injury-free.
Beginner’s Roadmap to Strength Training
Start Right
Focus on compound movements that activate multiple muscle groups:
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Squats
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Deadlifts
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Rows
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Presses
These exercises lay the foundation for full-body strength and better movement patterns.
Perfect Your Form
Proper form prevents injury and improves results.
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Maintain a neutral spine
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Engage your core
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Control both the lifting and lowering phases (tempo training)
Train with Smart Progression
Start with:
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2 sets of 10–12 reps
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Around 60% of your max effort
Only increase weight once you can complete all reps with excellent form.
Prioritise Recovery
Muscles grow during rest—not during the workout.
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Allow 48 hours between training the same muscle group
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Support muscle repair with 1.6–2.2g of protein per kg of bodyweight
Consistency Wins Over Intensity
Three 30-minute resistance training sessions per week is more effective than one overly intense workout. Show up regularly, and strength will follow.
Build Your Strength With the Right Gear
Your strength journey begins with the right tools. Explore our collection of resistance training equipment—from dumbbells and barbells to benches and bands—designed to help you build your strongest self.
