Types of Resistance Training For People Who Don’t Like Lifting Weights

Physical activity, including resistance training (often referred to as muscle training), is essential when it comes to health, wellness and disease prevention. In fact, the U.S Department of Health and Human Services (HHS) recommends all U.S. adults practice some form of resistance training at least two days a week, in addition to 150 minutes of moderate-intensity aerobic exercise[1]. Resistance training not only builds, defines and maintains muscle, but also reduces a person’s risk of developing heart disease and type 2 diabetes, according to the HHS.

When many people think of resistance training, lifting weights is one of the first things that comes to mind. However, if you don’t like spending time at the gym doing bench presses and curling dumbbells, there are a number of alternative ways to practice resistance training that prove plenty challenging for your muscles.

Here’s what you need to know about resistance training to improve your strength and overall health—without touching a set of weights.

Types of Resistance Training Without Weights

Many people may equate resistance training with lifting heavy barbells, curling large dumbbells and working with weighted cable machines in the gym, but there are many ways to work your muscles without lifting weights.

Bodyweight Resistance Training

Many workouts rely solely on your body weight for resistance training. “Body weight is a simple source of resistance that can be used in a multitude of different ways,” says Matt Tanneberg, a chiropractor and certified strength and conditioning specialist in Scottsdale, Arizona.

From push-ups to pull-ups to squats to crunches, there are myriad bodyweight exercises you can use to work just about any muscle group in your body, says Tanneberg. In fact, if you’re a beginner, Tanneberg recommends learning to work with your own body weight first before even thinking about weights.

Swimming as Resistance Training

Although some people don’t realize it, swimming can benefit your joints, muscles, heart and overall health in big ways—and it can be considered a type of resistance training as well. Remember, resistance training is based on the idea that you apply your body against an external force, which can include water, according to Tanneberg.

“Swimming is an excellent [form of] resistance training with cardiovascular benefits,” he says. “It’s very easy on our joints, [and] it doesn’t put the same stress as running does on our ankles, knees and hips.”

Risks of Resistance Training

It’s always best to speak with a health care provider familiar with your unique medical history prior to beginning any new exercise program, including resistance training. Furthermore, if you’re completely new to this type of exercise, it may be a good idea to work with a personal trainer or other fitness professional as you get started.

The largest risk associated with resistance training is injury, according to Schlottman, Tanneberg and Misner. “You could easily tear a muscle or damage a joint by using poor technique and [too much resistance]” says Schlottman. There are a few ways to minimize your risk of injury, however, according to both Tannenberg and Misner.

• Warm up before starting a resistance training session. For example, you can go on a brisk walk before moving to your full routine.

• Learn the proper form for each exercise before adding resistance by working with a personal trainer or watching relevant instructional videos.

• Be sure you’re engaging the right muscles during your workout by working with a certified personal trainer.

• Stay hydrated by drinking plenty of water before, during and after your training sessions.

• If you’re sore for more than 48 hours after a workout or if your discomfort becomes more severe pain, discontinue your exercise regimen and consult your health care provider.

• Be aware of your surroundings when working out to avoid tripping or knocking things over.

How to Start a Resistance Training Routine 

“When many [people] start resistance training routines, they mainly focus on upper body pushing movements like push-ups and bench presses,” says Schlottman. “But for proper balance, your body also needs pulling exercises, such as pull-ups and rows, as well as lower body strength exercises,” he adds.

For best results, Tanneberg recommends starting by setting realistic goals that account for your exercise background, schedule and fitness goals with resistance training. Also, to remain consistent, he recommends making small changes to your daily habits. ”If you’re waiting 30 seconds to microwave your food, do 30 seconds of air squats,” he offers as an example.

Who to Speak With About Building a Resistance Training Routine

“Start by consulting a personal trainer,” says Tanneberg. “They will help you find a path that will lead you toward your exercise goals.” He also recommends finding an “exercise buddy,”  such as a friend or family member, to hold you accountable and foster camaraderie to keep you motivated.

Schlottman cautions against asking someone for training advice simply because they work out and appear to be in shape. “I’m sure they could offer you some helpful advice, but the routine they’ll recommend is what works for them, which may not be best for you,” he says.

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