Lifting weights could be the post-Covid reset you didn’t know you needed When you hear “post-Covid recovery,” your mind might jump to long-covid fatigue, shorter breath or brain fog. A new study, however, highlights a more empowering story: a way to rebuild not just what was lost but what can be stronger.The November 2025 randomised clinical trial was analysed by the University of Glasgow and published in JAMA Network Open. It found that adult Covid-19 survivors who did personalised resistance training for three months saw significant improvements in physical function, quality of life and mental health. The study authors shared, “This pragmatic intervention may be a generalisable therapy for individuals with persisting physical symptoms after Covid-19 infection.”
Dos and don’ts of weight training by Fitness Expert Sonali Swami
Why strength matters after Covid
Across the 233 participants (117 in the resistance-exercise group, 116 controls), those who trained improved their walking test distance by about 36.5 metres more than controls in three months. They also reported better quality of life, lower anxiety and stronger grip strength.
Resistance training is crucial for preserving and building lean muscle in the body, which in turn helps our body to burn more calories at rest. To properly implement this, Dr. Rai suggests aiming for at least three weight-training sessions per week. We don’t need fancy gym equipment; bodyweight exercises like squats, push-ups, lunges, and planks are highly effective. Start by focusing on major muscle groups of the body to build lean muscle, and gradually increase the intensity. Apart from this, strength training also improves posture, strengthens bones and enhances overall physical function, making daily activities easier while simultaneously boosting metabolic efficiency
Here’s what that means for you:Muscle loss and inactivity are key features of post-COVID recovery. The study noted that skeletal muscle mass and function can drop after infection.Function matters more than fear. Instead of waiting to “feel better,” engaging in the right strength work helps you rebuild faster.
Your three-step post-Covid recovery ritual
Here’s a practical routine you can start now, whether you have had Covid or you are simply looking to build resilience.Start small and smart – Focus on resistance training 3–5 times per week: body-weight squats, light dumbbells, resistance bands, focusing on major muscle groups (legs, back, core). The Glasgow trial had a 71% adherence rate, a realistic benchmark.Build routine and recovery – Track your walking distance, grip strength or daily step count as markers of progress. As the study showed, walking test improvements correlate with stronger overall function. Use days off for mobility work, stretching or restorative yoga.Strength and wellness equals resilience – Pair your strength work with adequate protein intake to support muscle repair, sleep and rest days that support recovery, gentle cardio for counterbalance, especially if you tend to skip movement after illness.
More than just muscle
This is not only about lifting weights. The study’s gains extended into mental health and quality of life, meaning strength training is not just physical repair, it is emotional renewal. For many, this is a fresh chance to rewrite the narrative from “Covid set me back” to “Covid started my comeback.”
The takeaway
If you have been holding back out of fear of fatigue, re-infection, or frailty, this study offers a clear message that strength is your upgrade. Whether you are recovering from Covid or simply navigating a demanding season of life, the message is the same. With consistent resistance exercise, you can move from surviving to thriving. Your body is resilient. Your comeback can be intentional and yes, lifting a little heavier might just help you feel a whole lot better.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.