Let’s be honest, when you’re juggling kids, work, and a never-ending to-do list, advanced body sculpting workouts might be the last thing you have energy for. Especially when it looks like hours of sweaty cardio or lifting heavy weights in a gym full of strangers. 

Luckily, for fast weight loss, there is something called resistance training at home. 

An empowering form of fitness for mums that achieves fast weight loss, resistance training doesn’t mean running a marathon or lifting massive weights. 

It simply means using your body, bands, or light weights to build muscle definition and maintain foundational weight loss. Plus, it can be a game changer for your energy, mood, metabolism, and long-term health.

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

✓ Resistance bands (like in the Transform Equipment Pack)

✓ Dumbbells or weighted objects (like a bottle full of water or a book)

✓ Everyday functional movements, done with control and intention

At Transform by Fitaz, we use a mix of bodyweight strength and banded resistance in short workouts that mums can fit into their days. Best of all, no gym or leaving the house required. Just weight loss for beginners that sticks. 

After 30, women naturally start to lose muscle, and the deterioration speeds up after menopause. 

A strength training program with resistance will help you maintain body volume, support your joints, and prevent you injuries. Making it easier to keep up with your kids and feel confident doing everyday tasks.

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

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

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

Inside the Transform fitness for mums program, 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 body workouts at home that are safe and effective. All in under 30 minutes a day.

It starts with 2–3 short sessions per week that focus on basic movements like squats, lunges, rows, and glute bridges. You will use the weight of your body or light resistance bands, which allows you to focus on consistency over intensity. And, that leads to fast weight loss that is long-term. 

You don’t need to be “fit” or “strong” to start resistance training. To feel your best, you just need a plan, a little support, and a goal. Our weight loss exercise for women classes aren’t about getting bulky. They are about staying strong, energized, and capable for the long run.

Start your 7-day free trial with Transform by Fitaz and get access to guided workouts, meal plans, and real support for your journey. Your future self will thank you for starting today.