Participants (WL-RT) will be provided with a resistance exercise booklet containing instructions for exercises and links to demonstration videos. A demonstration and explanation of the exercises will be given at the beginning of the intervention, alongside a discussion of the principles of the programme such as starting level and progression. We will ask participants to perform the resistance exercises for 12-week period. Participants will be asked to perform exercises 3 times a week (3 sets reaching the RPE scale between 8 - 10 out of 10 (4-6 out of 10 in the first week)) for the intervention period. The exercises will include press-ups, band lateral raises, band seated low row, squat, lunge and calf raise.

All participants (WL and WL-RT) will be provided with vouchers to access the weight watchers weight loss programme for a 12-week period. Weight Watchers is a commercially available programme and participants will set an initial goal to lose 5kg of body mass. If 5kg weight loss is achieved then the participant can chose further weight loss goals, as long as it would result in a body mass in the weight watchers healthy weight range (https://www.weightwatchers.com/uk/weight-loss/programme/tools/healthy-weight-chart).This plan works on the basis of an individualised points plan that can then be used by the participant to select foods/meals to consume throughout the day.

Doing resistance exercises as well as following the weight watchers weight loss programme for a 12-week period

whole body lean mass measured via bio-electrical impedance

whole body fat mass measured via bio-electrical impedance

body mass measured on scales