Resistance and Weight Training


Resistance training, also known as weight training, is exercise that uses weights, exercise machines, and even your own body weight to strengthen your muscles.

Steps for Weight/Resistance Training

Step 1: Discover Exercise Tools
Your body, free weights, machines, resistance bands, medicine balls, or calisthenics
Step 2: Choose 2 to 4 exercise tools and target a muscle group for the workout.
Back, chest, abdomen, arms and shoulders, upper/lower legs
Step 3: What to Do
Before training, educate yourself on how to properly position your body and use your exercise tool when performing any movement.

For Beginners/Light Weights/Endurance:

  • Using the exercise tool, count to 10 (up to 15)
  • Rest 2 to 5 minutes
  • Repeat

For Advanced/Heavy Weights/Power:

  • Using the exercise tool count to 4 (up to 8)
  • Rest 2 to 5 minutes
  • Repeat (up to 4 times)

Step 4: Frequency (times per week for all muscle groups)
Beginners: 2 to 3 times
Intermediates: 3 to 4 times
Advanced: 4 to 7 times
Remember: Add variation to your training using different exercise tools, weight loads, repetitions, or rest periods.


  • Measure training intensity by checking your heart rate and how you feel.
  • Breathing regularly and carrying full conversation = light intensity
  • Difficulty breathing or speaking = heavy intensity

To begin resistance or weight training, work with a certified personal trainer to help you develop a plan. Or check out the American College of Sports Medicine website.