Resistance Training for Beginners: How to Build Muscle Even If You Don't Want To

Seriously, I really want to be like these people who love exercise, who pack their workout clothes to take on vacation, who find joy in 5 AM runs. It looks nice. Sure, social media lies, but I know some of these people personally and have been personally victimized by a hotel workout when traveling with a friend.

Lifting weights at home

But I do it anyway—imperfectly, messy, disorganized—but it gets done. And the thing is, I never regret a workout (except one time doing a particularly intense Pilates workout and then having to climb the stairs at Snoqualmie Falls—true regret!). I do it because I have worked long and hard to love myself and the body I have, and I deserve the love and care of movement. It's what my body needs, and I am the only one who can provide it.

So I am not another doctor telling you to exercise because it will make you have more energy (it might), improve your mood (unfortunately it will), or improve your chances of living with joy and independence long into your old age (yep, that one too). I am telling you that we do it anyway. We do it even though it sucks. We do it because it's good for us. Ugh! The worst!

How Much "Movement" Is Enough?

First, a disclaimer: these days, every menopause and weight loss influencer is out here telling you that strength training is king. Some will recommend weighted vests and tell you that cardio is making you fat or some such nonsense. Do not believe the hype from someone with an affiliate link and something to prove. So while this post is about strength training, know that cardio is an important part of an exercise routine.

Here's some good news: you don't need to live at the gym to build meaningful muscle mass. The research shows that 20-30 minutes of resistance training, 2-3 times per week, can make a significant difference in strength, bone density, and metabolic health.

That's it. And it doesn't have to be complicated—no long list of esoteric moves to work all the muscles in your body. It's okay to just focus on the big ones, and it doesn't have to be fancy.

If you're starting from zero? No problem. You can set a goal of one 20-minute session this week. Too much? How about some 10 bicep curls every Thursday for the next 4 weeks. Small, doable goals that you can build upon. Set yourself up for easy success after easy success. And no initial goal is too small—it just has to be achievable!

The magic isn't perfection—it's consistency. A simple routine that you actually do beats an elaborate plan you avoid. Or worse, one that you spend hours, days, and weeks trying to perfect before you even begin!

What Actually Counts as Resistance Training?

When I say "resistance training," you might picture a gym full of intimidating equipment and gym bros in tank tops. But resistance training is simply any activity that makes your muscles work against a force. And that force does not have to be a 50-pound dumbbell, but someday it could be!

Bodyweight exercises count:

• Squats (even holding onto a chair for support)

• Wall push-ups or knee push-ups

• Lunges or step-ups

• Planks (even for 10 seconds)

Resistance bands count

• Compact, inexpensive, and incredibly versatile

• Great for travel or small spaces

• Can provide significant resistance for all major muscle groups

Light dumbbells count

• 5, 8, or 10-pound weights can be effective, and it can just be something heavy like cans or milk jugs

• You can often find the real deal at thrift stores or online marketplaces

• Start with what feels manageable

The goal isn't to impress anyone. It's to challenge your muscles progressively over time, in whatever way works for your body and your life.

Start Small!

In the past, I wasted so much time and emotional energy feeling like it wasn't a real workout if I didn't complete the circuit. Starting small isn't settling. It's strategic.

When you begin with movements and workouts you can actually complete, you're building more than muscle—you're building confidence and creating positive associations with exercise. Every time you finish a workout, no matter how "small," you're proving to yourself that you can do this.

What starting small can look like:

• One set instead of three

• 10 minutes instead of 30

• Bodyweight movements before adding weights

• Once a week instead of three

Your only job is to show up for yourself. The strength follows.

The Bottom Line

Building muscle doesn't require loving exercise. It requires showing up consistently, starting where you are, and progressing gradually over time.

You don't need to become a fitness enthusiast to reap the benefits of resistance training. You just need to be willing to invest 20-30 minutes, 2-3 times per week, in your future self.

Whether you're doing wall push-ups in your office or deadlifting at a gym, you're building more than muscle. You're building confidence, independence, and the physical foundation for whatever adventures await in the decades ahead.

Your muscles don't care if you love the process. They just care that you show up.

Want a Plan That Meets You Where You Are?

Building a sustainable approach to strength and movement shouldn't feel overwhelming or intimidating. At Sorrel, we help you create a comprehensive health plan that supports your goals—including how movement fits into your overall wellness strategy.

After careful assessment of where you are today and where you want to be, we'll work together to create a personalized plan for your health journey through midlife. This might include strategies for incorporating movement into your routine, addressing hormonal changes that affect energy and motivation, optimizing sleep and stress management that support your fitness goals, or exploring other aspects of metabolic health.

Whether you're just starting out or looking to get back to movement after a break, we'll meet you exactly where you are.

Ready to build strength as part of your comprehensive health plan? Let's create your personalized approach together.

Book a Discovery Call Today

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Next week, we'll wrap up our series by putting it all together—how to combine nutrition, strength training, and recovery into a sustainable approach that supports your health goals through midlife and beyond.

Frequently Asked Questions

I have joint pain/arthritis - can I still do resistance training?

In most cases, yes! Resistance training can actually help reduce joint pain by strengthening the muscles that support your joints. However, you'll want to start gently and avoid exercises that cause pain. Water-based exercises, resistance bands, and bodyweight movements are often good starting points. Always check with your healthcare provider before beginning any new exercise program, especially if you have existing joint issues.

How do I know if I'm doing exercises correctly without a trainer?

Start with simple, basic movements and focus on slow, controlled motions rather than speed or heavy weights. YouTube videos from reputable sources, fitness apps, or even mirrors can help you check your form. When in doubt, err on the side of caution—it's better to do a lighter, simpler version correctly than risk injury. If you're unsure, consider a few sessions with a qualified trainer to learn the basics.

What if I can't even do one push-up?

No problem! Try wall push-ups first—stand arm's length from a wall and push against it. Then progress to incline push-ups using a bench or sturdy chair. Eventually, you might work up to knee push-ups, and maybe someday full push-ups. But honestly? Wall push-ups count as resistance training, and they're exactly right for where you are today. The cool thing about all these exercises is that there is almost always a variation for your level of fitness.

How quickly will I see results?

You might notice improved energy within the first week or two, and research shows that mood improvements can be observed within 8 weeks of regular resistance training. Measurable strength improvements typically appear within 2-4 weeks of regular resistance training. This is mostly due to your nervous system getting better at recruiting muscle fibers. Actual increases in muscle size usually become evident after 3-6 weeks of consistent training.

The early strength gains you'll feel are real and important—your body is learning to use your muscles more efficiently. The visible muscle changes come later as your body builds new muscle tissue. Remember, the most important changes—improved bone density, better metabolic health, and enhanced functional strength—happen gradually and aren't always visible. Focus on how you feel rather than how you look.

What if I have no equipment and can't afford a gym?

You can absolutely build strength with no equipment! Bodyweight exercises like squats, wall push-ups, lunges, and planks are incredibly effective. Household items like water jugs or soup cans can work as weights. Resistance bands are also inexpensive and versatile. Your living room floor is all the space you need to get started.

Should I buy a weighted vest?

No, I wouldn't recommend a weighted vest for strength training. While some influencers promote them as game-changers, the research doesn't support the hype. A recent study in older adults (mean age over 65) found that weighted vests didn't prevent bone loss during weight loss, and wearing a vest without doing actual exercises doesn't improve strength or bone health.

For building muscle and strength, traditional resistance training with progressive overload is much more effective. Focus on mastering basic bodyweight movements, resistance bands, or light weights before considering any fancy equipment. Save your money and invest in consistency with proven methods instead.