Strength Training Has Benefits for Everyone

Strength training is beneficial for people of all ages, offering numerous research-supported advantages.

These include enhanced mental and brain health, stronger bones, lower blood pressure, increased lean muscle mass, reduced visceral fat, and a decreased risk of Type 2 diabetes.

Interestingly, recent research suggests you don’t have to spend extensive hours at the gym to experience these benefits.

A recent study published in Medicine & Science in Sports & Exercise revealed that lifting weights for just 30 minutes twice a week, which aligns with U.S. Federal Physical Activity Guidelines, is enough to increase muscle mass.

The study involved 42 participants (34 men and 8 women) who performed nine exercises targeting major muscle groups over an eight-week period.

The participants were divided into two groups, one working out until muscle fatigue (training to failure) and the other stopping while they still had energy for two more repetitions (reps in reserve).

The findings showed significant muscle growth and increased strength in all participants—even though many of them were experienced in strength training and the workout volume was less intense than their usual routines.

According to the researchers, "Our findings show that lack of time should not be a reason to avoid resistance training, even for those already accustomed to strength exercises."

They emphasized that resistance-trained individuals can maintain and even improve muscle gains using lower training volumes over shorter periods.

The Strength Training Routine

Data suggests that more than 70% of Americans aren't meeting the U.S. Federal Physical Activity Guidelines, which recommend at least two days a week of moderate to vigorous strength-training exercises for all major muscle groups.

The eight exercises outlined in the study included:

• Front lat pull-down
  
  
• Seated cable row
  
  
• Shoulder press
  
  
• Chest press
  
  
• Cable triceps pushdown
  
  
• Supinated dumbbell biceps curl
  
  
• Smith machine squats
  
  
• Leg press
  
  
• Leg extension
  
  

If you are new to strength training, it’s best to start light with lower weights or just bodyweight exercises to avoid injury. Gradually increase intensity over time as your strength and experience improve.

Additionally, federal guidelines emphasize the importance of incorporating aerobic exercises.

Adults are advised to aim for 150–300 minutes of moderate-intensity activities, like brisk walking, or 75–150 minutes of vigorous-intensity exercises, such as running or snow shoveling, every week.

Start slow, stay consistent, and enjoy the health benefits as you build strength over time!

Source: fortune

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