Resistance training, or weight training, is the exercise modality that underpins all 5 pillars of wellness: Strength, Work Capacity, Mobility, Body Composition and Emotional Wellbeing. However, random training produces random results, following a structured, balanced and progressive program is the most effective and efficient way to get results from your health and fitness plan. This is a 16 week, four stage progressive program that you can follow either in the gym or at home - all you need is a pair of dumbbells, a towel, chair, and the self-discipline to follow a plan.