In This ArticleView AllIn This ArticleWhat Is Resistance Training?Exercises to Try
In This ArticleView All
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In This Article
What Is Resistance Training?
Exercises to Try
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Photo: Getty Images / Youngoldman
It’s estimated that up to 85% of people struggle with self-confidence issues at some point in their lives, according to a 2023Gitnux report. While most everyone can relate to occasional self-doubt or a dip in confidence, it is important to find practices to boost confidence to avoid bigger issues like anxiety and depression that can occur if self-esteem issues aren’t addressed.
A 2023 review in theJournal of Intellectual Disability Researchstates that there is evidence that suggests that a lack of self-esteem predicts depression—meaning, people who lack self-esteem tend to also have depression.
Studies indicate that resistance training is associated with an improvement in mental health and self-esteem. For example, a 2024 review inPsychiatry Researchsuggests that resistance training is associated with an improvement in symptoms of depression and anxiety in older adults. And a 2019 review inSports Medicine Opensuggests there is evidence that resistance training has a positive effect on self-efficacy, body image and self-worth in youth.
I see this research in action in my personal training clients. Regardless of weight loss, clients tell me, “I am getting so much stronger!” or “I can see my muscles now!” or “I always feel better after my workouts.” That boost in strength can also lead to a boost in confidence, self-esteem and body image.
What Happens to Your Body When You Exercise 30 Minutes Every Day
The good news? You don’t need to use weights to get a strength- or resistance-training workout—your body weight can act as resistance. You can always add weights as you get stronger or want a greater challenge, but it is possible to get a good resistance-training workout with just your body weight.
Here are some of the best exercises to build strength and make you feel strong and confident.
10 Best Exercises to Build Strength and Confidence
1. Pull-Ups
Pull-ups are an upper-body exercise that recruits multiple large muscle groups, primarily the muscles in the back and biceps, and uses the body’s own weight as resistance. To do a pull-up, grasp a bar overhead with the palms of your hands facing you, and pull your body up to the bar using the strength in your upper body.
You may be saying to yourself, “I can’t do a pull-up!” And while you may not be able to do an unassisted pull-up today, most everyone can do a pull-up using an assisted pull-up machine at the gym.
Don’t have a gym membership? Use a chair to boost you so you can get into a pull-up position with your chin above the bar and hold that position as long as you can. Progress to doing the holding position combined with slowly lowering yourself down and using the chair to assist while you pull yourself back up. Continue this progression until you’re strong enough to start pulling yourself up without assistance.
2. Push-Ups
Like pull-ups, push-ups are also primarily an upper-body exercise that recruits multiple large muscle groups and use the body’s weight as resistance. Push-ups target the chest, shoulders and triceps muscles, and because your body is in a high plank posture, you also engage your core and legs for stability.
There are two basic modifications to make push-ups more accessible. The most common modification is to simply drop your knees to the floor and do push-ups from your hands and knees. This is an easier variation that takes some of your body weight out of the equation. You’ll want to make sure that you are in a modified (hands and knees) plank posture with your body in a straight line from your shoulders to your knees. Lower your body to the floor until your chest touches the ground and push back up into your modified plank again. Try to avoid having your butt in the air and make sure your hands are wider than shoulder-width to take advantage of the large pectoral (chest) muscles.
With the elevated upper body method, as you begin to build strength you are also practicing what it feels like to do a full push-up. And you have a variety of progression options as you get stronger—the higher the elevation, the easier the push-up will be. So as you build strength, you can go from the desk to a bench or chair; and then to a step or small box; and then eventually to doing full push-ups on the floor.
3. Glute Bridges
The gluteal (buttocks) muscles are the largest muscle group in the body. It’s important to ensure they are strong and functioning properly to prevent injury and reduce back pain. Often the glutes get weak and lose function due to prolonged sitting. So before doing any other lower-body exercises, it’s a good idea to perform a few glute bridges to make sure the glutes are firing properly.
I always tell my clients to squeeze their butt cheeks together, then lift their rear end off the mat into the bridge posture, then release to lower their body back to the mat. Repeat and pay attention to where you are feeling the exercise. If you are feeling it more in your hamstrings or low back, be even more intentional about squeezing the glutes and keeping them engaged throughout the exercise.
4. Squats
Squats are my favorite exercise to boost confidence, since they’re a great way to build strength in the lower body. Nothing makes me feel more powerful and better about my body than knowing that I can do a heavy weighted squat.
Using a wall to do a wall squat or wall sit provides an excellent modification for those who may have knee pain or who prefer the added support of the wall. And there are a number of variations to explore once you’ve mastered your form.
5. Deadlifts
Deadlifts are one of the most important exercises that you can do to learn how to lift things without hurting your back. It also feels great to be able to lift something heavy.
Like squats, deadlifts are versatile. You can add weight using dumbbells, a barbell, kettlebells or a trap bar, and there are many progressions and variations to make this exercise accessible.
6. Walking Lunges
Regardless of what variation you use for walking lunges, you want to maintain a strong, activated core and long, but flexible, spine.
Use your body weight, add dumbbells, kettlebells or a barbell to continue to progress as you build strength.
7. Biceps Curls
One of the things I hear often from my clients is how good they feel when they begin to actually see the definition in their muscles. And the biceps may be one of the easiest areas to get early results that you can see, giving an early confidence boost to keep you going on your workout journey.
Biceps curls are an upper-body exercise that targets the muscles on the front side of the upper arms. They build functional strength that you’ll need to carry heavy things, and they make your arms look great! If you don’t have dumbbells or a barbell, you can do this exercise with something as simple as a bottle—or jug—of water.
As with all resistance exercises, form is essential to help you get the results you want. Remember: Keep your elbows pulled in toward your sides and use your muscles to lift the weight up toward your shoulders. If you’re swinging the weight, you’re using more momentum than you are muscle.
8. Overhead Triceps Extensions
Building muscle in your triceps can help reduce the sagging in the arms that often comes with age. Improving muscle tone in that area of the body is a great way to boost body confidence. Plus, building the triceps provides functional strength to help in any situation where you need to push an object away from your body, and it will also help to perfect your push-up.
While there are a number of exercises that target the triceps, an overhead triceps extension also recruits the muscles in your core to stabilize your body as you lift the dumbbell over your head. It can be done with minimal equipment—one dumbbell or kettlebell (or even a water bottle!) will do. Remember: Keep your arms pulled in as close to your head as possible to keep your elbows from flaring out to the sides. This will ensure that you are primarily using your triceps.
9. Boat Pose
Building core strength is essential to basic body function. Boat pose is one of the best core-strengthening exercises since it works both the abdominal and the back muscles—but it may be too advanced for those with a weak core, so start with the modification.
If you’re new to strength training or you know your core is weak, perform this exercise without lifting your feet off the floor. For beginners, you can also do this exercise while sitting on the edge of a chair or a stability ball. Get into the correct posture and lean back. Raising your arms above your head is a good way to add more difficulty to this exercise without having to lift your feet off the floor.
By breathing deeply and using your muscles to hold this posture, you’ll strengthen your core and your confidence.
10. Planks
Like boat pose, a plank is a static posture that engages almost every muscle in the body. It is a core exercise but also recruits muscles in the upper and lower body. If you can perfect your plank posture, you will benefit your overall standing and seated posture, which research suggests may help build confidence in yourself and project confidence to others. The opposite can be true, too. A 2023 study inPsychology International(formerlyPsych) suggests that a slumped posture is associated with worry and sadness.
The Bottom Line
Resistance training provides a unique sense of accomplishment compared to other forms of exercise. It gives us an alternative to simply tracking progress on a scale, and allows us to focus on something we can add to our bodies, instead of something we need to lose.
Start with simple body-weight exercises, and track your progress as you build strength and begin to add more resistance. You’ll be able to see the improvements and celebrate your successes as you become stronger. It will help you feel better, improve your self-esteem and body image, and give you a big boost of confidence.
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