What We’ll Cover:

• What protecting muscles means
• What resistance training is
• Why resistance training is important

If you're managing your weight by eating fewer calories - or using GLP-1 medication - it’s important to keep your muscles strong. This helps you stay healthy, keeps your body working well, and makes it easier to keep the weight off in the long run. One of the best ways to do this is through strength, or resistance training.

What is resistance training? 

Resistance training (also known as strength training)  means doing exercise movements that use your muscles to push, pull, or lift something. You don’t need a gym. You can use tins from your kitchen, resistance bands, or even just your own body weight. Squats, push-ups, and lifting small weights all count. This type of movement helps your muscles grow stronger over time.

Why is it important?

When you lose weight, your body doesn’t just lose fat. If you’re not doing resistance  exercises, it can also break down muscle to use as energy. Keeping your muscles strong has many benefits. People with more muscle burn more calories, even when you're resting. This helps your body use the food you eat more efficiently and supports long-term weight management. Losing muscle can affect your nutrition and energy levels, and over time may increase the risk of regaining weight, becoming weaker or frail, and finding daily activities more difficult.

A meta-analysis review by Ben-Porat and colleagues (2025) shows that when people lose weight through diet alone, about a quarter of the weight they lose can come from muscle. However, adding regular physical activity - especially resistance or strength training - can help protect muscle, reducing that loss to roughly one-tenth. Other studies in the review found that doing resistance training alongside a calorie-controlled diet can help keep almost all your muscle while you lose weight.

Resistance training can also help your heart. It may reduce blood pressure, improve cholesterol levels, and lower body fat. It supports your bones, joints, and balance too - helping you move more easily and avoid injuries. Strong muscles can improve your posture and shape. They can even support loose skin, which can boost your confidence.

Looking after your muscles doesn’t just help your body - it helps your mind too. Exercise can lift your mood by releasing natural “feel-good” chemicals called endorphins. Many people also find that it helps with stress and improves their sleep.

How often is enough?

If you’re just getting started, aim to do muscle-strengthening or resistance exercises at least twice a week, with a day of rest in between sessions. Try to include exercises that work all the main muscle groups - your legs, arms, back, chest, and core.

You don’t need to lift heavy weights or use a gym - body-weight movements, resistance bands, or household items can work just as well. Aim to repeat each exercise 8–12 times (or 10-15 times if you’re older or less active), starting with one set of each and building up gradually as you get stronger.

This follows the UK Chief Medical Officers’ recommendation that adults include muscle-strengthening activity on at least two days per week, targeting all major muscle groups to support strength, bone health, and overall wellbeing.

If you’re unsure where to start, our app has easy-to-follow videos in the “Movement” section. These are designed to guide you through safe and gentle resistance exercises.

Will I get ‘bulky’?

Some people worry that resistance training will make them look bulky, or that it’s only for men. That’s not true. These exercises can be done by anyone, at any age or fitness level. You don’t need to lift heavy weights or go to the gym. Just moving your body in the right way can make a big difference.

For women, moving your body during your period can also help reduce cramps and improve your mood.

Where can I access more support?

You’re not alone on this journey. If you need support, speak with your mentor or a trained exercise professional and you can easily check out the trusted resources below for more ideas of how to incorporate these exercises into your life: