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THHow often do we need to workout to get the benefits of #resistanceexercise?
This is probably one of the most important questions I think about because we have an exercise crisis in the United States. People are just not exercising! This is due to a myriad of factors but one of them is that they think they need to be in the gym for hours multiple times per week. That is simply not true!
Another paper just published shines light on just how little we need to train to get benefits in #musclemass and #strength when starting up a #resistancetraining program or returning from an extended period of time off.
Behm (2023) et al. concluded that we only need #1set of exercise per muscle group between 6-15 repetitions (ideally) with a focus on explosive, multi-joint exercises such as #legpress or #benchpress to reap the benefits (at least for 8-12 weeks).
For me as a #physicaltherapist and #personaltrainer, I have always advocated for less initial commitment (despite the unfavorable impact on my wallet!!) because #exercise should be accessible! We don’t need 2-3x per week of #strengthtraining to get the health benefits of exercise. Yes - is more volume probably ideal - absolutely. But we can always add more volume when adherence is not an issue. Until then, I always emphasize with my clients a slow start (think months of 1x/week ideally) and then adding another training session once they’re demonstrating their able to do so.
It’s a marathon, not a sprint and beginning a #hypertrophyprogram should be viewed no differently.
Source: Behm (2023). Minimalist Training: Is Lower Dosage or Intensity Resistance Training Effective to Improve Physical Fitness? A Narrative Review.
@thehpm
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