Background: Non-communicable diseases (NCDs) constitute a major global health problem. In Indonesia, the prevalence of NCDs has increased since 2013, influenced by factors such as increased body fat mass and decreased muscle mass. Maintaining a high percentage of skeletal muscle and a low percentage of body fat is essential for health. One effective strategy to achieve this is resistance training using the push, pull, and leg (PPL) method. Objective: This study aimed to examine the effect of weight training using the push, pull, and leg method on skeletal muscle percentage and body fat percentage. Methods: This study employed a quasi-experimental design with a pretest–posttest non-equivalent comparison group approach. A total of 40 participants were recruited using non-probability total sampling. Body composition data were measured using bioelectrical impedance analysis (Omron Karada Scan Body Composition Monitor HBF-375). Data were analyzed using the Shapiro–Wilk test, paired sample t-test, and independent t-test. Results: Weight training using the push, pull, and leg method had a significant effect on increasing skeletal muscle percentage (p = 0.001) and decreasing body fat percentage (p = 0.001). Conclusion: Weight training using the push, pull, and leg method is effective in increasing skeletal muscle mass and reducing body fat mass.