{"id":71554,"date":"2025-03-20T19:26:34","date_gmt":"2025-03-20T19:26:34","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71554"},"modified":"2025-03-20T19:26:34","modified_gmt":"2025-03-20T19:26:34","slug":"5-resistance-exercises","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/","title":{"rendered":"5 Resistance Exercises for Beginners to Get Started"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#What_Are_the_5_Resistance_Exercises_for_a_Beginner\" >What Are the 5 Resistance Exercises for a Beginner?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#Why_Are_Resistance_Exercises_Important\" >Why Are Resistance Exercises Important?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#What_Are_5_Resistance_Exercises_to_Try\" >What Are 5 Resistance Exercises to Try?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#Dumbbell_Rows\" >Dumbbell Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#Glute_Bridges\" >Glute Bridges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#Shoulder_Press\" >Shoulder Press<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#How_Can_Beginners_Start_Doing_Resistance_Exercises\" >How Can Beginners Start Doing Resistance Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#Do_You_Need_Equipment_for_Resistance_Exercises\" >Do You Need Equipment for Resistance Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#How_Often_Should_You_Do_Resistance_Exercises\" >How Often Should You Do Resistance Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#What_Mistakes_Should_You_Avoid_in_Resistance_Exercises\" >What Mistakes Should You Avoid in Resistance Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#Can_resistance_exercises_help_with_weight_loss\" >Can resistance exercises help with weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#Are_resistance_exercises_safe_for_beginners\" >Are resistance exercises safe for beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#How_long_should_a_resistance_workout_last\" >How long should a resistance workout last?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#Can_you_do_resistance_exercises_every_day\" >Can you do resistance exercises every day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you\u2019ve recently started exploring the fitness world, you may have heard about resistance training. The name may make you assume that it\u2019s something for pro athletes and that you need to perform advanced exercises to get that type of training, but that isn\u2019t 100% true.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Resistance_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70127\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-1024x638.png\" alt=\"5 Resistance Exercises\" width=\"770\" height=\"480\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-300x187.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-1476x920.png 1476w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997.png 1925w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">While resistance training does ask for some power, it can be performed by beginners and even seniors if they follow the correct methods. It aims to increase muscle strength by making the muscles work against the resistance exerted by weight (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/8991186_Muscle_strength_power_and_adaptions_to_resistance_training_in_older_people\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This resistance can come from body weight, weight resistance, or band-resisted movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American Heart Association suggests doing resistance exercises at least twice a week for people of all ages (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019re all set to implement this recommendation in your life, you should keep reading this article. Below, I\u2019ve provided the steps for 5 different resistance exercises for beginners. Later, I\u2019ll also shed some light on how resistance training helps and how you can make the most out of these moves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So keep scrolling and carve out a custom exercise routine to improve your strength!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_5_Resistance_Exercises_for_a_Beginner\"><\/span><b>What Are the 5 Resistance Exercises for a Beginner?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although there are thousands of <a href=\"https:\/\/betterme.world\/articles\/hirt-high-intensity-training-explained\/\">resistance training exercises<\/a>, you should create a workout plan that is aligned with your fitness objectives. For example, resistance training for weight loss may slightly differ from training you could do to build muscle. However, as you\u2019re new in this domain, you should check out the following 5 resistance training exercises. These are great options for getting the basics of weight lifting down. Mastering these exercises will help you in day-to-day life and can also allow you to become stronger over time.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bodyweight Squats:<\/b><span style=\"font-weight: 400;\"> Strengthen your legs by lowering your body as if sitting in a chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-Ups (Knee or Standard):<\/b><span style=\"font-weight: 400;\"> Work your chest, shoulders, and arms by pressing your body up from the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell Rows:<\/b><span style=\"font-weight: 400;\"> Use a pair of dumbbells to strengthen your back and arms by pulling them toward your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glute Bridges:<\/b><span style=\"font-weight: 400;\"> Lie on your back with your knees bent, then lift your hips to work your glutes and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seated Shoulder Press:<\/b><span style=\"font-weight: 400;\"> Press dumbbells overhead while sitting to strengthen your shoulders and arms.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These exercises can be done with your body weight, dumbbells, or resistance bands. These will help you develop strength and perfect basic functional movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re doing resistance training, make sure to include these exercises in your weekly routine. Before we go any further, it&#8217;s important to remember that proper form and technique are essential. You also need enough strength, mobility, and stability to perform each exercise safely. If something feels too difficult or risky, it&#8217;s best to skip it until you&#8217;re ready.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-long-does-it-take-to-lose-15-pounds\/\">How Long Does It Take To Lose 15 Pounds? What Science &amp; Experts Say<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Are_Resistance_Exercises_Important\"><\/span><b>Why Are Resistance Exercises Important?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Resistance training exercises are a relatively accessible option for most people. For example, you can find 5 resistance exercises that use no equipment and learn the moves step by step. They can help you achieve your fitness goals and maintain your balance and flexibility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some more perks of adding resistance exercises to your routine include:<\/span><\/p>\n<ul>\n<li><b>It Can Burn More Calories<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to lose weight, resistance training can be a great addition to your routine. Research has shown that it helps boost <a href=\"https:\/\/betterme.world\/articles\/signs-of-slow-metabolism\/\">metabolism<\/a>, which means your body burns more calories, even when at rest. One study found that just nine months of consistent resistance training made a noticeable difference in metabolism (<\/span><a href=\"https:\/\/doi.org\/10.1038\/ejcn.2014.216\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What&#8217;s even more interesting? Resistance training may be better for metabolism than cardio. If you&#8217;re looking to switch things up, adding some strength exercises could be a smart move.<\/span><\/p>\n<ul>\n<li><b>It Can Build Muscle Mass<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some people aim to improve their muscle mass with resistance training. It\u2019s a process called muscle hypertrophy (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This is the aim of people who want to build muscles as well as the seniors who want to reduce muscle loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has suggested that the best way to build muscle is by focusing on two key factors: mechanical tension and metabolic stress. Sticking with this type of training consistently is the key to seeing real progress.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Resistance_Exercises\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<ul>\n<li><b>It Can Enhance Mental Health<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Physical health isn\u2019t the only reason why people work out. Healthcare providers have often touted how exercise can improve your <a href=\"https:\/\/betterme.world\/articles\/easy-somatic-exercises\/\">mental health<\/a> too. Studies have also shown that people who are more physically active usually experience less stress than those who are less active (<\/span><a href=\"https:\/\/adaa.org\/understanding-anxiety\/related-illnesses\/other-related-conditions\/stress\/physical-activity-reduces-st\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Scientific research has stated that resistance training can help relieve worry and anxiety (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-020-74608-6\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This means that doing even a little resistance training regularly can boost your mood and help reduce stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, resistance training can bring many benefits to people who do it consistently. As with every other exercise, don\u2019t expect overnight results. Consistency and correct form are the primary ingredients when you want to create positive outcomes over time.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_5_Resistance_Exercises_to_Try\"><\/span><b>What Are 5 Resistance Exercises to Try?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 5 resistance exercises to try at home are:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips as if sitting in a chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest up and your knees behind your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to stand back up.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><b>Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your arms fully extended and your hands under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest toward the floor by bending your elbows, keeping your body straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Rows\"><\/span><b>Dumbbell Rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand and slightly bend at the hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the weights toward your ribs, keeping your elbows close.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weights slowly and repeat.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_Bridges\"><\/span><b>Glute Bridges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels and lift your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top, then lower back down.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulder_Press\"><\/span><b>Shoulder Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells at shoulder height with your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the weights overhead until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back to shoulder height and repeat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you stick to these exercises for 45 minutes, 2-3 times a week, you can start to build a foundation of strength that will help you lift heavier and carry out any functional movements you need to complete throughout the day. At the same time, it\u2019s important to train the right way. Pushing yourself too hard, not enough, or using poor form can slow your progress and increase your risk of injury. Pay attention to how your body feels and train at a level that suits your fitness.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_Beginners_Start_Doing_Resistance_Exercises\"><\/span><b>How Can Beginners Start Doing Resistance Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">At this point, we can safely state that resistance training can be performed by everyone. It doesn\u2019t matter if you\u2019re 19 or 90, you can indulge in gentle resistance training exercises to build your strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following are some key points to stick to when you\u2019re starting resistance training:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rule number one is to contact a medical professional before you get started on any workout program. If you have any preexisting conditions that could prevent you from exercising, it\u2019s best to speak to a medical professional to make sure you can complete any workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose your equipment carefully. There are hundreds of exercises you can do without any equipment. Using just your body weight can be a great way for a beginner to get used to the movement patterns that are involved in weight lifting. If you\u2019re planning to invest in equipment, make sure to do your research and find products that are durable.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cold muscles are more likely to get injured, so start your workout with a 5- or 10-minute brisk walk and some dynamic stretches to get your body ready for movement.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with light to moderate exercises in your first few workouts and prioritize the proper form with each exercise. This helps reduce muscle soreness and lowers the risk of injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually increase the intensity of your workouts over time. Focus on how you feel before, during, and after each workout. In order to grow muscle, you\u2019ll need to work on progressive overload. This occurs when you\u2019re constantly challenging your muscles and can ultimately allow them to get bigger and stronger.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength training shouldn\u2019t be painful. If you feel any sharp or sudden pain, stop that exercise immediately. When done correctly, it will strengthen your bones, tendons, ligaments, and muscles. However, you must also remember that muscle soreness is incredibly common when you\u2019re just getting started on a workout routine. It may take a little bit of time, but knowing the difference between muscle soreness and an actual injury will help you achieve long-term success with weight lifting.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As a beginner, you should focus on the basics. There\u2019s no need to invest in high-end tools or training programs if you think your body isn\u2019t ready for it yet. Take some time, get the hang of it, develop a routine for yourself, and incorporate new exercises or tools when you feel you can increase the intensity. Always remember that remaining consistent is what will help you see results.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_You_Need_Equipment_for_Resistance_Exercises\"><\/span><b>Do You Need Equipment for Resistance Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, you don\u2019t necessarily require equipment for resistance training. Exercises such as lunges, push-ups, squats, and planks can easily be performed without any added tools. For these exercises, the resistance is your body weight. Just because you\u2019re not using an external force (dumbbells) doesn\u2019t mean you\u2019re not doing resistance exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a study published in Geriatrics &amp; Gerontology International, doing resistance exercises at home can help you get stronger and improve daily movements, but the progress is usually slow (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25109883\/#:~:text=The%20more%20supervised%20studies%20had,to%20increase%20the%20intensity%20further.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Without proper guidance or the motivation to push harder, the exercises may not be intense enough to make a big difference in strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So yes, you don\u2019t need equipment for resistance exercises, but you should follow the right methods when doing these exercises at home. Proper form at home and in the gym will matter.\u00a0<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Resistance_Exercises\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Do_Resistance_Exercises\"><\/span><b>How Often Should You Do Resistance Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To see the best results, aim to do resistance exercises at least 2\u20133 times per week. Here are some key points you should keep in mind:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow at least one day of rest between sessions for the same muscle group to avoid overtraining and injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with lighter weights or <a href=\"https:\/\/betterme.world\/articles\/forearm-bodyweight-exercises\/\">bodyweight exercises<\/a> and gradually increase resistance as you get stronger.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on different muscle groups throughout the week to ensure overall strength development.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">At the end of the day, it\u2019s more about how well you do these exercises and how your body responds to them. You should get assistance from a certified trainer if you\u2019re unsure about the frequency or form of resistance training exercises.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fastest-way-to-lose-100-pounds\/\">The Fastest Way to Lose 100 Pounds \u2013 A Sustainable Approach<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Mistakes_Should_You_Avoid_in_Resistance_Exercises\"><\/span><b>What Mistakes Should You Avoid in Resistance Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some people end up making mistakes when they perform resistance exercises. This happens due to a lack of training or information. In some cases, it may even lead to injury. A few mistakes to look out for are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using incorrect form<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lifting too heavy too soon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skipping warm-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not allowing rest days<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rushing through reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neglecting core engagement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ignoring muscle imbalances<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skipping cool-downs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">More isn\u2019t always better when you\u2019re exercising, especially when building resistance. Don\u2019t make mistakes in the ambition of getting results sooner. Keep training and take it slow. Also, check with a professional or a certified trainer whether your moves are correct or not.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Resistance_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68866\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/528-4-day-workout-routine-for-lean-muscle-1024x640.png\" alt=\"5 Resistance Exercises\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/528-4-day-workout-routine-for-lean-muscle.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/528-4-day-workout-routine-for-lean-muscle-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/528-4-day-workout-routine-for-lean-muscle.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/528-4-day-workout-routine-for-lean-muscle-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/528-4-day-workout-routine-for-lean-muscle.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_resistance_exercises_help_with_weight_loss\"><\/span><strong>Can resistance exercises help with weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, resistance exercises can help with weight loss. Although they may not burn as many calories during a workout as cardio, they build muscle, which increases your metabolism. More muscle means your body burns more calories, even at rest. Combined with a healthy diet and regular exercise, resistance training can be an effective part of a weight-loss plan.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_resistance_exercises_safe_for_beginners\"><\/span><strong>Are resistance exercises safe for beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, resistance exercises are safe for beginners when done correctly. Start with light weights or bodyweight exercises, focus on proper form, and gradually increase the intensity as you become stronger.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_a_resistance_workout_last\"><\/span><strong>How long should a resistance workout last?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A resistance workout should typically last 30 to 60 minutes, depending on your fitness level and goals. Beginners can start with 30-45 minutes, focusing on proper form and controlled movements. More advanced workouts may last up to an hour, including warm-ups and rest periods.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_do_resistance_exercises_every_day\"><\/span><strong>Can you do resistance exercises every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It&#8217;s not recommended to do resistance exercises every day, as your muscles need time to recover and grow. Ideally, you should aim for 2-4 sessions per week, allowing at least 24-48 hours of rest before working the same muscle group again. If you want to exercise daily, you can alternate muscle groups or include low-intensity activities such as stretching or light cardio on rest days.<\/span><\/p>\n\n<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Resistance_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70127\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-1024x638.png\" alt=\"5 Resistance Exercises\" width=\"770\" height=\"480\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-300x187.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-1476x920.png 1476w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997.png 1925w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Being healthy has a price, but it isn\u2019t always monetary. If you\u2019re committed and adhere to a well-rounded resistance training workout, the results will start to be noticeable. Remember to be patient and understand that change takes time. One of the focuses of this article is on 5 different resistance training exercises that beginners can use to kickstart their fitness routines. Try them out, but always listen to your body and adapt your training to minimize injury. If you\u2019re unsure about proper form, reach out to a certified trainer to get some tips on how to perfect these movements.\u00a0\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve recently started exploring the fitness world, you may have heard about resistance training. The name may make you assume that it\u2019s something for pro athletes and that you need to perform advanced exercises to get that type of training, but that isn\u2019t 100% true. While resistance training does ask for some power, it [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71555,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[],"coauthors":[45],"class_list":["post-71554","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Resistance Exercises for Beginners to Get Started - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you want to improve your gains and flexibility with exercises? Find out \u2605 5 RESISTANCE EXERCISES \u27a4 and tips that could help you achieve your desired outcomes.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Resistance Exercises for Beginners to Get Started\" \/>\n<meta property=\"og:description\" content=\"Do you want to improve your gains and flexibility with exercises? Find out \u2605 5 RESISTANCE EXERCISES \u27a4 and tips that could help you achieve your desired outcomes.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5148-5-resistance-exercises-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"5 Resistance Exercises for Beginners to Get Started\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/\"},\"wordCount\":2102,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5148-5-resistance-exercises.png\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you\u2019ve recently started exploring the fitness world, you may have heard about resistance training. The name may make you assume that it\u2019s something for pro athletes and that you need to perform advanced exercises to get that type of training, but that isn\u2019t 100% true.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Resistance_Exercises\\\"><img class=\\\"aligncenter size-large wp-image-70127\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-1024x638.png\\\" alt=\\\"5 Resistance Exercises\\\" width=\\\"770\\\" height=\\\"480\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While resistance training does ask for some power, it can be performed by beginners and even seniors if they follow the correct methods. It aims to increase muscle strength by making the muscles work against the resistance exerted by weight (<\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/8991186_Muscle_strength_power_and_adaptions_to_resistance_training_in_older_people\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This resistance can come from body weight, weight resistance, or band-resisted movements.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The American Heart Association suggests doing resistance exercises at least twice a week for people of all ages (<\/span><a href=\\\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). If you\u2019re all set to implement this recommendation in your life, you should keep reading this article. Below, I\u2019ve provided the steps for 5 different resistance exercises for beginners. Later, I\u2019ll also shed some light on how resistance training helps and how you can make the most out of these moves.<\/span>\\r\\n\\r\\n<span ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/\",\"name\":\"5 Resistance Exercises for Beginners to Get Started - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5148-5-resistance-exercises.png\",\"description\":\"Do you want to improve your gains and flexibility with exercises? 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Find out \u2605 5 RESISTANCE EXERCISES \u27a4 and tips that could help you achieve your desired outcomes.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"5 Resistance Exercises for Beginners to Get Started","og_description":"Do you want to improve your gains and flexibility with exercises? Find out \u2605 5 RESISTANCE EXERCISES \u27a4 and tips that could help you achieve your desired outcomes.","og_url":"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5148-5-resistance-exercises-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"5 Resistance Exercises for Beginners to Get Started","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/"},"wordCount":2102,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5148-5-resistance-exercises.png","articleSection":["Trainings"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you\u2019ve recently started exploring the fitness world, you may have heard about resistance training. The name may make you assume that it\u2019s something for pro athletes and that you need to perform advanced exercises to get that type of training, but that isn\u2019t 100% true.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Resistance_Exercises\"><img class=\"aligncenter size-large wp-image-70127\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-1024x638.png\" alt=\"5 Resistance Exercises\" width=\"770\" height=\"480\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">While resistance training does ask for some power, it can be performed by beginners and even seniors if they follow the correct methods. It aims to increase muscle strength by making the muscles work against the resistance exerted by weight (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/8991186_Muscle_strength_power_and_adaptions_to_resistance_training_in_older_people\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This resistance can come from body weight, weight resistance, or band-resisted movements.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The American Heart Association suggests doing resistance exercises at least twice a week for people of all ages (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019re all set to implement this recommendation in your life, you should keep reading this article. Below, I\u2019ve provided the steps for 5 different resistance exercises for beginners. Later, I\u2019ll also shed some light on how resistance training helps and how you can make the most out of these moves.<\/span>\r\n\r\n<span ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/","url":"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/","name":"5 Resistance Exercises for Beginners to Get Started - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5148-5-resistance-exercises.png","description":"Do you want to improve your gains and flexibility with exercises? Find out \u2605 5 RESISTANCE EXERCISES \u27a4 and tips that could help you achieve your desired outcomes.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5148-5-resistance-exercises.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5148-5-resistance-exercises.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/5-resistance-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Trainings","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/trainings\/"},{"@type":"ListItem","position":4,"name":"5 Resistance Exercises for Beginners to Get Started"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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