We often have discussions about finding the motivation to exercise, identifying common barriers that people face and crossing them. Barriers to strength (or indeed any) training can include time, money, not knowing what to do or even being afraid to start. The good news is that while these are very real problems - they can be overcome. And when it comes to strength training, just doing a little is enough to provide tangible health benefits, not only for strength but from cognitive to metabolic health.
Health authorities generally recommend 'a minimum of 2 strength training sessions per week'. What does the science say? Below are the key findings from recent meta-analyses - compilations of multiple studies. For the sake of clarity, to avoid any misunderstanding, we have compiled a series of quotes taken from the studies themselves. And when it comes to real world application?
Find the exercise that you can consistently enjoy.
As ever, please talk to your doctor, or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle; especially if you are under treatment. We provide links to the quoted studies at bottom of page.
Simplicity
"All weight bearing exercise / resistance training leads to significant strength, muscle growth, and physical benefits compared to no exercise. The key principle of progression applies: once something feels easy, challenge yourself with more.
Since most adults don't engage in resistance training, practitioners should focus on prescribing it and reducing barriers to participation, promoting long-term adherence so more people can benefit.
For those already doing resistance training and aiming for specific goals, heavier weights maximise strength gains, while more sets optimise hypertrophy (muscle size)." Source: Currier et al, 2023
Just do whatever you can. Then take it from there.
Addressing Chronic Illnesses
"Muscle-strengthening activities were associated with a 10–17% lower risk of CVD, total cancer, diabetes, lung cancer and all-cause mortality independent of aerobic activities among adults.
The maximum risk reduction for all-cause mortality, CVD and total cancer was obtained at approximately 30–60 min/week of muscle-strengthening activities, and the risk of diabetes sharply decreased until 60 min/week of muscle-strengthening activities, followed by a gradual decrease." Source: Momma H. et al
Training for those with and without cardiovascular disease...
"Resistance training programs need not be time-consuming to be efficacious, requiring only 30 to 60 minutes per week. In general, a single set of 8 to 12 repetitions to volitional fatigue, using moderate weight loads of 40% to 60% of 1-repetition maximum, for 8 to 10 different exercises involving major muscle groups, performed twice per week are highly effective.
Recent evidence clearly demonstrates that resistance training is a safe, effective, and essential component of the overall physical activity regimen for cardiovascular disease risk reduction." Source: Paluch et al 2023
...and Hypertension
"Aerobic exercise training, dynamic resistance training, combined training, high-intensity interval training and isometric exercise training are all significantly effective in reducing resting systolic and diastolic blood pressure.
Comparatively, isometric exercise training remains the most effective mode." Source: Edwards et al
Learn more here.
Strength training supports health across multiple areas, including common chronic illnesses.
How to Train
"Those with limited time for training should aim to train with ≥ 4 weekly sets per muscle group using a 6–15 repetition maximum loading range; if training is performed to volitional failure, a 15–40 repetitions range can also be employed.
By performing bilateral, multi-joint exercises, all major muscle-groups can be targeted with as few as three exercises (i.e. a leg pressing exercise, an upper-body pushing exercise, and an upper-body pulling exercise: e.g. leg press, bench press and seated rows).
Training can be performed in one, or several shorter sessions - whatever suits the individual." Source: Iversen et al
You do not need a complex workout to gain results, simple exercises deliver.
Learn more here.
Protein
"Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged resistance exercise training (RET) in healthy adults. Increasing age reduces and training experience increases the efficacy of protein supplementation during RET.
With protein supplementation, protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in fat free mass." Source: Morton et al, 2018
You are likely eating enough protein to support your activity levels. If not, small changes in diet are sufficient.
Learn more here.
Final Thoughts
Male or female, young or old... wherever you are starting from, even from Zero, strength training is a vital part of health. Find something that you enjoy, indoors or out. From beginner to advanced, we have dozens of articles on strength training and functional fitness. Also consider cardio exercise, mobility, sleep, diet, and work-life balance - these are other commons areas of health that can also be addressed.
For most people, improving health is about finding motivation and prioritising self-care with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help.
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Stay Healthy,
Alastair
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Related Studies and Resources
Gabbett TJ, Oetter E. From Tissue to System: What Constitutes an Appropriate Response to Loading? Sports Med. 2024 Nov 11. doi: 10.1007/s40279-024-02126-w. Epub ahead of print. PMID: 39527327.
Abou Sawan, Sidney; Nunes, Everson A.; Lim, Changhyun; McKendry, James; Phillips, Stuart M..The Health Benefits of Resistance Exercise: Beyond Hypertrophy and Big Weights. Exercise, Sport, and Movement 1(1):e00001, Winter 2023. | DOI: 10.1249/ESM.0000000000000001
Currier BS, Mcleod JC, Banfield L, et al Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis
British Journal of Sports Medicine 2023;57:1211-1220.
Edwards JJ, Deenmamode AHP, Griffiths M, et al Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials British Journal of Sports Medicine 2023;57:1317-1326.
Amanda E. Paluch, PhD, FAHA, Chair, William R. Boyer, PhD, Barry A. Franklin, PhD, FAHA, Deepika Laddu, PhD, FAHA, Felipe Lobelo, MD, PhD, FAHA, Duck-chul Lee, PhD, Mary M. McDermott, MD, FAHA, Damon L. Swift, PhD, FAHA, Allison R. Webel, RN, PhD, and Abbi Lane, PhD, FAHA, Vice Chair on behalf the American Heart Association Council on Lifestyle and Cardiometabolic Health; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Clinical Cardiology; Council on Cardiovascular and Stroke Nursing; Council on Epidemiology and Prevention; and Council on Peripheral Vascular Disease. Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association. Circulation, Volume 149, Number 3, https://doi.org/10.1161/CIR.0000000000001189
Edwards JJ, Deenmamode AHP, Griffiths M, Arnold O, Cooper NJ, Wiles JD, O'Driscoll JM. Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials. Br J Sports Med. 2023 Oct;57(20):1317-1326. doi: 10.1136/bjsports-2022-106503. Epub 2023 Jul 25. PMID: 37491419.
Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022 Jul;56(13):755-763. doi: 10.1136/bjsports-2021-105061. Epub 2022 Feb 28. PMID: 35228201; PMCID: PMC9209691.
Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022 Jul;56(13):755-763. doi: 10.1136/bjsports-2021-105061. Epub 2022 Feb 28. PMID: 35228201; PMCID: PMC9209691.
Iversen VM, Norum M, Schoenfeld BJ, Fimland MS. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 2021 Oct;51(10):2079-2095. doi: 10.1007/s40279-021-01490-1. Epub 2021 Jun 14. PMID: 34125411; PMCID: PMC8449772.
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. doi: 10.1136/bjsports-2017-097608corr1. PMID: 28698222; PMCID: PMC5867436.
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