Weight training

Is weight training right for you?

Build strength and muscle with weights. It is a moderate-intensity, low impact activity that you can do indoors or at home, on your own or with a partner. Expect to burn around 350 calories an hour, based on a 70 kg person.

Easy to pick up. Expect to spend up to about £20 a month.

Why try weight training

• Builds strength. It works your muscles hard enough to make you stronger over time.
• Burns calories. At around 350 kcal an hour it can help with weight loss alongside a balanced diet.
• Teaches a skill. There is always something new to learn, which keeps it interesting.
• Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start weight training

1. Book a gym induction and learn squat, press, row and deadlift.

2. Get the basics: gym membership or dumbbells. Borrow or hire before you buy.

3. Keep the first few sessions short and easy, and aim for two or three a week.

4. Warm up for five minutes first, build up gradually and stop if anything hurts.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.