Low Impact Resistance Training: What It Is and How to Start

Want to build strength without burning out? Low impact resistance training offers a smart, sustainable way to challenge your body without unnecessary wear and tear — especially for women who want results that actually last.

This post breaks it down in simple terms: what low impact resistance training is, how it works, who it's ideal for, and how to get started from scratch (even if you're schedule is tight). You'll walk away with clarity, confidence, and a plan you can put into action today.

Disclaimer: This blog is designed to provide helpful tips but isn’t personalized medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider before starting a new exercise program or making changes to your health routine. For full details, see our Disclaimer & Terms of Use.

What Is Low Impact Resistance Training?

Low impact resistance training uses controlled, joint-friendly movements to help you build strength with minimal stress on your body. It skips the high-impact jumps, jerks, or ballistic motions and replaces them with intentional resistance — through bodyweight, bands, or light weights.

You're still working hard — you’re just not wrecking your knees or lower back in the process. Movements like glute bridges, resistance band rows, wall sits, and slow step-ups qualify as low impact but can absolutely build serious strength when done consistently and with progression.

Read more: this is the training style that helps you build muscle sustainably.

Why Low Impact Doesn’t Mean Low Results

Let’s get something straight: “low impact” isn’t the same as “easy.”

In fact, a 2021 study in the Journal of Strength and Conditioning Research found that resistance bands and bodyweight training — both low impact tools — can produce comparable strength and muscle gains to traditional free weights when volume and intensity are matched.

The key isn’t jumping around more — it’s applying progressive resistance in a smart, sustainable way. That’s where low impact resistance training shines.

This method allows you to:

• Avoid injury and burnout

• Improve muscular endurance

• Strengthen connective tissue and joints

• Recover faster between workouts

• Stay consistent — because your body isn’t always in survival mode

Curious about how to build strength without burnout? → Explore my full guide to low impact fitness and see how focused, efficient movement delivers real results—no extremes required.

Who Benefits Most from Low Impact Resistance Training?

While anyone can benefit from low impact resistance training, it’s especially impactful for certain groups.

If you’re just getting started with strength training, low impact resistance workouts are one of the smartest ways to build a strong, sustainable foundation. They help you develop proper form, build muscle gradually, and avoid the burnout that often derails beginners trying to do too much too fast. You’ll feel challenged—but not crushed—and that’s what keeps you coming back.

Women in their 30s, 40s, and beyond often find that their bodies respond best to strength-based, hormone-supportive movement that emphasizes muscle maintenance without added strain. As estrogen levels naturally shift, resistance training becomes even more crucial for supporting bone density, lean muscle mass, and metabolic health. Low impact formats make this training style more approachable, consistent, and doable—no matter your energy level or time.

It’s also ideal if you’re coming back after time off, whether from a busy season, a fitness rut, or injury recovery. Rather than pushing your body into high-impact stress, low impact resistance gives you the strength benefits you need while allowing your body to rebuild safely. It’s a bridge back to consistency.

And for those with joint discomfort, mobility concerns, or chronic pain, it’s not just a good option—it may be the only option that actually feels good while delivering results. Because you're focusing on control, form, and resistance—not explosive or jarring movements—you can train hard in a way that feels good and supports longevity.

Low impact resistance training doesn’t mean dialing it down. It means training smarter, not harder—and finally giving your body the chance to get stronger without constant wear and tear.

Read my article here if you want strength without the strain.

How to Start Low Impact Resistance Training

Start simple. Start small. Start strong. The goal isn’t to max out your effort—it’s to build strength that’s sustainable, joint-friendly, and rooted in great form.

You don’t need long workouts or fancy equipment. Just 15–25 minutes a few days a week can build serious strength when paired with consistency and control. Here's a beginner-friendly weekly structure to get started:

• Day 1 – Lower Body

  Bodyweight Squats, Glute Bridges, Step-Through Lunges

• Day 2 – Active Recovery

  Light walk, yoga, or full rest

• Day 3 – Upper Bod

  Wall Push-Ups, Resistance Band Rows, Shoulder Taps

• Day 4 – Core & Stability

  Dead Bugs, Side Planks, Bird Dogs

• Day 5 – Recovery Movement or Rest

• Day 6 – Full Body Circuit

  One round of each move from earlier in the week

• Day 7 – Rest

Use a slow, controlled tempo and focus on how each movement feels. When you’re ready, increase difficulty with longer holds, more reps, or stronger bands. This isn’t about how hard you can go—it’s about how well you move, and how strong you can become over time.

Tip: If you're not sure how to structure workouts or track progress, my 7-Day Kickstart gives you low impact workouts with built-in progression.

Low Impact, Long-Term Results

You don’t need to crush your body to create meaningful change. In fact, the most lasting transformations happen when you work with your body, not against it. Low impact resistance training gives you the structure to build strength, support your joints, and increase energy—without setting off the burnout cycle that so many programs overlook.

This approach isn’t a compromise or a fallback. It’s a smarter way forward.

If you’re tired of starting over, nursing nagging injuries, or feeling like fitness is something you have to recover from—it’s time to try something different. Low impact resistance training meets you exactly where you are. It’s designed to grow with you, not break you down.

Whether you’re just beginning, getting back into movement, or shifting how you train in your 30s and beyond, this is a method that respects your reality and builds your strength. With consistency, you’ll see the results—more energy, more confidence, and more control over your progress.

And the best part? It’s not about pushing harder. It’s about training smarter—so you can finally build a fitness foundation that lasts.

Grab my free 7-day Kickstart for low impact resistance workouts.