3–4x/week = higher metabolism claim
Trainer Joey Yochheim recommends 3–4 strength sessions per week (30–60 minutes) focused on squats, hinges, presses and pulls, training near failure — and he claims it permanently raises metabolism by 7–10% (post had ~10k views and 10 likes) post. If you prioritize compound frequency and intensity, that’s the model he’s pushing. post
A 2020 systematic review and meta-analysis reported resistance training raised resting metabolic rate by a mean difference of 96.17 kcal/day versus non‑exercising controls. research.bond.edu.au A 9‑month randomized program measured RMR rising from 1653±302 to 1726±291 kcal/day — roughly a 73 kcal/day increase (~5% at group level). nature.com A smaller 16‑week trial in 50–65‑year‑old men found a 7.7% RMR increase after heavy resistance training. journals.physiology.org That same study documented a 36% rise in arterialized plasma norepinephrine, implicating sympathetic activity rather than a permanent tissue‑level change alone. journals.physiology.org Excess post‑exercise oxygen consumption (EPOC) after intense resistance sessions is usually modest and returned to baseline within about 60 minutes in many trials, though isolated high‑intensity protocols produced elevated VO2 for up to ~38–48 hours in very small samples. journals.lww.com Estimated contributions of new muscle to RMR are small: about 10–15 kcal per kg of muscle per day (commonly cited ≈13 kcal/kg/day), so gaining ~4.5 kg of muscle would predict an RMR rise on the order of 45–70 kcal/day — numbers that match the trial averages rather than consistent, permanent double‑digit percent jumps. strongerbyscience.com
