Why Resistance Training Is One of the Best Things You Can Do for Your Long-Term Health

Let’s be honest, when you’re juggling kids, life, and the never-ending to-do list, working out might feel like the last thing on your mind. And if you do think about working out, you might imagine hours of sweaty cardio or lifting heavy weights in a gym full of strangers.

But here’s the truth: resistance training is one of the most effective, time-efficient, and empowering forms of exercise, especially for mums and no, it doesn’t mean bodybuilding or lifting massive weights.

It simply means using your body, bands, or light weights to build and maintain muscle, and it’s a game changer for your energy, mood, metabolism, and long-term health.


So What Is Resistance Training, Really?

Resistance training is anything that challenges your muscles. It can include:

• Bodyweight exercises (like squats, push-ups, or glute bridges)

• Resistance bands (like in the Transform Equipment Pack)

• Dumbbells or weighted objects

• Everyday functional movements, done with control and intention

At TRANSFORM by Fitaz,  we use a mix of bodyweight strength and banded resistance in short, achievable workouts that mums can fit into their days and no gym required.


Why Resistance Training is So Good for Mums (and Your Future Self)

1. It Helps You Stay Strong and Independent

After 30, we naturally start to lose muscle every year, and it speeds up after menopause. Resistance training helps you maintain strength, support your joints, and prevent injuries, making it easier to keep up with your kids and feel confident doing everyday tasks.

2. It Supports Your Metabolism

Muscle burns more energy than fat, even at rest. That means the more muscle you build, the faster your metabolism works, helping with fat loss and energy regulation.

3. It Boosts Bone Density

This is huge for women. Resistance training is one of the few things proven to increase bone strength, helping reduce the risk of osteoporosis and fractures as you age.

4. It Improves Mood, Confidence, and Sleep

Studies show resistance training can reduce symptoms of depression, anxiety, and stress, something many mums face daily. It also improves sleep quality and helps regulate hormones.

How to Get Started (Even If You’re New)

• Start with 2–3 short sessions per week

• Focus on basic movements like squats, lunges, rows, and glute bridges

• Use your bodyweight or light resistance bands

• Don’t worry about lifting heavy! Consistency over intensity!

Inside the TRANSFORM programs, we guide you through resistance workouts step-by-step. Whether you’re doing Level 1, Express, or building through Levels 2 & 3, you’ll learn how to use resistance safely and effectively, all in under 30 minutes a day.


The Bottom Line for Mums

You don’t need to be “fit” or “strong” to start resistance training, you just need a plan, a little support, and a goal to feel your best. Resistance training isn’t about getting bulky. It’s about staying strong, energised, and capable for the long run.

Your future self will thank you for starting today.

Want a plan that makes resistance training simple, safe, and effective? Start your 7-day free trial with TRANSFORM by Fitaz and get access to guided workouts, meal plans, and real support for your journey.