Strength Training 2-3x Weekly Recommended
Health experts are emphasizing strength training 2-3 times per week for muscle building, metabolic improvement, and overall health. The recommendation comes as more people return to gyms post-pandemic, with emphasis on prioritizing current fitness level and pain-free range of motion to avoid injury.
The recommendation to engage in strength training isn't new, but it builds on decades of evolving fitness guidelines. Initially, aerobic exercise was the primary focus for public health. The American College of Sports Medicine (ACSM) began to more formally include resistance training in its guidelines for the general public in the 1990s, recognizing its unique benefits beyond cardiovascular health. Current U.S. Physical Activity Guidelines for Americans recommend muscle-strengthening activities for all major muscle groups at least two days per week. This is in addition to at least 150 minutes of moderate-intensity aerobic activity. The World Health Organization also recommends muscle-strengthening exercises at least two days per week for adults aged 18-64. Despite these long-standing recommendations, a significant portion of the population falls short. In 2022, only 22.5% of adults in the U.S. met the guidelines for both muscle-strengthening and aerobic physical activity. The prevalence of meeting just the muscle-strengthening guideline increased from 17.7% in 1998 to 27.6% in 2018, showing a slow but positive trend. Engaging in just 30 to 60 minutes of strength training per week has been linked to a 10-17% lower risk of all-cause mortality, cardiovascular disease, and cancer. Combining strength training with aerobic exercise can lead to even greater benefits, with one study showing a 40% lower risk of death from any cause. Beyond disease prevention, resistance training can boost your resting metabolic rate by about 7% and can increase bone mineral density by 1% to 3%. It improves the body's ability to manage blood sugar by enhancing how muscles absorb and store glucose, which is a key factor in preventing and managing type 2 diabetes. Common hurdles like "gymtimidation" and fear of injury often prevent people from starting. Experts suggest starting with a tour of the facility to get comfortable, going during off-peak hours, or hiring a trainer for initial guidance. Focusing on proper form, starting with lighter weights, and gradually progressing are key to preventing injuries. Consistency is more important than intensity when starting out. Simple, effective routines can be built around one upper-body pushing exercise, one upper-body pulling exercise, and one lower-body exercise. Listening to your body and allowing for at least 48 hours of rest between sessions for the same muscle groups is crucial for recovery and growth.
