The Best Low Impact Weights Workouts for Beginners

Strength without the strain. The Best Low Impact Weights Workouts for Beginners.

Whether you’re new to resistance training, the idea of lifting weights can feel a little intimidating—especially if you’re dealing with joint sensitivity, injury recovery, or just prefer a gentler approach to exercise. The good news is you don’t just need high-impact moves or heavy lifting to build strength and tone your body. Low impact weights workouts are perfect for beginners because they’re easier on the joints, reduce the risk of injury, and help you focus on form and control—all while delivering real results.

Why Choose Low Impact Strength Training?

• Gentler on the joints – great for those recovering from injury or managing conditions like arthritis.

• Improves strength and stability – particularly important for posture, balance, and everyday movement.

• Perfect starting point – build confidence before progressing to more advanced training.

What You Will Need?

All you will need is a pair of light dumbbells or resistance bands. The weight will be very specific to your experience, strength and goals. I would recommend starting with something quite light, and increase the weight when you feel like its a bit too easy for you. You may be starting with something as light a 1-3kg. A great way to test, is to pick a weight and exercise, if you can get to 15-20 and your form is good and you managed it easy, move up a weight. Once you get to a point where the last few reps are tough, then that is the sweet spot.

Our Favourite Low Impact Weights Workouts for Beginners:

1️⃣ Introduction to Weights– A great place to start! This programme with instructor Chloe Redmond focuses on simple movements, slow progression, and joint-friendly strength building. It’s all low impact and great for beginners! 
Try it here on InstructorLive

2️⃣ Barbells – Craig Glasgow guides you through this toning programme, that’s also great for burning calories. You will need access to a Barbell for this one. 
Check out Barbells

3️⃣ Weights For Women  – This comprehensive course includes 4 full-body workouts, along with 2 sessions each dedicated to upper and lower body training. Whether you’re a beginner or looking to enhance your routine, these classes will help you build strength and confidence. All you need are light dumbbells

Explore Weights For Women with Carlie

4️⃣ Low Impact Cardio Tone– Join Austin for this 30 Minute Low impact cardio tone programme. Although most of the programme is only using body weight as resistance, you can head to class 6 for a full body low impact Dumbbell workout.
Stream Cardio Tone Now

If you have access to a gym or yiou want more advance weights workouts then head to our InstructorLive app powered by MyPTHub. Here we have fully dedicated weights workouts which are perfect for those with access to a wide arrange of equipment. With Programme ranging from Muscle gain to beach body physic, all developed my the industries top trainers.

Within the app you can also track and record your progress and link to devices like Apple watch and Fitbit.

Upgrade to the InstructorLive app powered by MyPTHub here, for only £2 Per Month!

Final Thoughts:

Low impact doesn’t mean low results. With the right guidance and consistency, you’ll build strength, improve energy levels, and feel more confident in your movement—all without stressing your joints.

Looking for more low impact exercise ideas? Check out 8 Low Impact workouts: Stay Fit and Protect Your Joints