Practical strength routine tips
@joeyyochheim recommends 3–4 weekly resistance sessions of 30–60 minutes focused on squats, hinges, presses, and pulls — train near failure and expect resistance work to raise metabolic rate by roughly 7–10% long-term, he says X.
Joey Yochheim is founder of Victory Fitness Co., which states it has coached 1,200+ clients and overseen more than 10,000 pounds lost. victoryfitnessco.com He expanded the short advice into longer X/Thread posts that list squats, deadlifts, pull-ups, bench and overhead press as primary compound lifts in a multi‑tweet thread. threadreaderapp.com He also published a walkthrough video titled "How to resistance train effectively" on his YouTube channel, which hosts multiple coaching videos and instructional guides. youtube.com Randomized trials show resistance training produced an average ~5% increase in resting metabolic rate over about nine months in one cohort study. nature.com Systematic summaries and site reviews emphasize wide individual variability and that RMR changes generally track gains in fat‑free mass rather than a fixed 7–10% long‑term boost. unm.edu The American Heart Association's recent statements recommend at least two weekly sessions of resistance training for broad health benefits, providing a clinical benchmark for program frequency debates. acc.org
