It’s January, and chances are you’ve headed back to the gym, determined to get fitter and stronger—or at least thought about it. I know I have.
But as the year goes on, and the days get shorter and darker, it can be surprisingly hard to maintain the same enthusiasm you felt on New Year’s Day.
That got me thinking: beyond just “getting fit,” what are the real health benefits of weight training? I decided to do some research—not just for myself (because I really am determined to stick with it this year), but so you can benefit too.
So, let’s talk weight training: what it is, what the UK guidelines say, and why it matters for your health at any age.
Contents
- Firstly, what is weight training?
- Secondly, why should we do it?
- It’s time to get started
- In summary
DISCLAIMER:
While I am a practising doctor, the information on this site is for educational purposes only. It does not take into account your personal circumstances, which can significantly affect medical decision-making and treatment. This content therefore does not constitute medical advice, and should not be relied upon for diagnosis or treatment. Always consult a qualified healthcare provider regarding any health concerns.
This article was written on the 20/01/2026 using up-to-date sources at that time. Please be aware that medical information and guidelines change often.
Firstly, what is weight training?
Weight training involves any kind of activity that makes your muscles work against a form of resistance. This resistance can come from free weights, machines, resistance bands, or even your own body weight.
The aim is to progressively challenge your muscles over time to improve strength, endurance, and overall physical function.
Unlike aerobic exercises, which primarily targets heart and lung health, weight training focuses on strengthening muscles and bones, supporting long-term health and functional fitness.
UK guidance for adults
UK NHS guidance currently recommends that adults aged 19-64 include muscle-strengthening activities on at least 2 days per week. These exercises should work all major muscle groups—including legs, hips, back, abdomen, chest, shoulders, and arms—and can include lifting weights, bodyweight exercises such as squats or push-ups, or resistance band workouts.
Older adults (65+) are encouraged to do muscle-strengthening activities as well as balance exercises to help prevent falls.
Secondly, why should we do it?
1. Builds strength
Weight training increases muscle mass and strength, which is important for maintaining mobility and dependence as we age. Stronger muscles also support better posture and joint stability, helping to reduce the risk of injury. Regularly doing two to three resistance training sessions per week have been shown to significantly improve strength in adults of all ages.
2. Protects your bones
Research suggests that weight-bearing and resistance exercises are among the most effective ways to maintain bone health.
Weight training can reduce the risk of osteoporosis—a condition in which bones become weaker and more brittle—and lower the likelihood of fractures (breaks) later in life. Starting early and continuing consistently offers the greatest long-term protection.
3. Improves metabolism and supports healthy weight
Weight training supports healthy weight management in several ways. Building muscle increases your basal metabolic rate (BMR), which is the amount of energy your body uses at rest to carry out basic functions such as breathing.
This means you burn more energy throughout the day, even when you’re not exercising. While weight training alone doesn’t guarantee weight loss, it plays an important role in preserving muscle mass during weight loss and improving overall body composition. Combined with a balanced diet, it can make maintaining a healthy weight more achievable in the long term.
4. Enhances heart health
Like aerobic exercise, weight training is also great for heart health. Research shows that regular resistance training can help lower blood pressure, improve cholesterol levels, and support better blood sugar control.
These changes reduce the risk of diabetes, cardiovascular disease and stroke. For optimal heart health, weight training is recommended alongside aerobic activity as part of a balanced exercise routine.
5. Supports mental health and cognitive function
Not only does weight training make you feel good physically, it can help you mentally, too. Studies have suggested that it is linked to overall improvements in mood, particularly due to potential anxiolytic effects.
Weight training doesn’t just benefit physical health—it can support mental wellbeing too. Studies have linked resistance exercise to improvements in mood and reductions in symptoms of anxiety and depression.
There is also growing evidence that strength training supports cognitive function, particularly in older adults, including improvements in memory and executive function. These benefits may be linked to the release of “neurotrophic factors” which promote the growth of neurones, the nerve cells in our brains.
6. Improves functional fitness and everyday life
Weight training improves functional fitness—the strength, balance, and coordination needed for everyday activities. Tasks such as lifting shopping, climbing stairs, or getting up from a chair become easier and safer.
Improved muscle strength and balance also reduce the risk of falls and injuries, particularly as we age.
It’s time to get started
One of the biggest barriers to weight training is knowing how to get started—especially if you’ve never done it before, if you have never been to a gym, or if you haven’t done it in a while.
Walking into a busy gym, filled with machines and people who all seem to know what they’re doing, can feel incredibly intimidating. But it’s worth remembering that everyone starts somewhere, and confidence builds surprisingly quickly.
New to the gym? Book an induction
If you’ve just signed up to a gym, most offer an induction session, where a member of staff shows you around and explains how to use the equipment safely. They may also help you put together a basic workout.
Prefer to workout at home? Try apps and videos
There are also plenty of apps and online videos that provide guidance and structured workouts. One I’m currently loving is Nike Training Club, which offers a range of guided workouts and training plans, including both home-based and equipment-based options.
Youtube has an abundance of weight training workouts too. If you like pilates, check out out Boho Beautiful Yoga – her pilates and fitness playlist kept me sane during the Covid lockdowns, but I’m warning you – her workouts may be bodyweight only, but they’re killer!
Want to plan and track your workouts?
If you’d like a way to plan and track your workouts, whether you’re a beginner or a regular gym-goer, I highly recommend the Caliber app. It’s free and allows you to create workouts, track the weights you use, and watch instructional videos if you’re unsure how to perform an exercise.
Still feeling unsure? Extra support can help
If you’re still feeling unsure, working with a personal trainer can be a great option. When I first started weight training, this is how I got into it. While PT sessions aren’t cheap, they can provide reassurance, accountability, and confidence. Equally, going to the gym with a friend or partner can make getting started feel far less daunting.
Travel for work? No problem
Or keen to go to the gym, but travel a lot for work, and don’t want to commit to a membership? Check out ClassPass – a paid for membership that allows you access to every gym on the app (and they’re international, too!).
Prefer a women-only space? That’s okay too
Women-only gyms and training sessions are increasingly common, and for some, especially beginners or those returning after a break, mixed gyms can feel intimidating. This isn’t about excluding anyone—it’s about finding a space where you feel comfortable enough to show up, learn, and keep going.
Female-only sessions can be a supportive environment to build confidence, ask questions, and focus on technique. What matters most isn’t where you train, but that you feel safe, supported, and able to stick with it—whether that’s a mixed gym or a women-only space.
And if you’re local to Merseyside like me, go check out Powher Gym in Liverpool City Centre—they’re a brilliant female-only option and have a really welcoming vibe.
In summary
As someone who has been in the position of wanting to start working out but feeling nervous about stepping into the gym—I get it. But weight training offers powerful benefits for your physical and mental health, no matter how old you are.
It’s not about lifting the heaviest weights or looking a certain way. It’s about building strength, supporting your long-term health, and keeping your mobility and independence as you age.
And January is as good a time as any to get started.
What helped you take the first step into weight training? Have you found any apps, routines, or habits that make staying consistent easier? What advice would you give someone who feels nervous about getting started?
I’d love to hear from you! Please leave a comment below.
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