By Gabe Sanders PhD, NSCA-CSCS
Think you need to spend hours in the gym to boost your muscle health? Think again! Recent research shows that even small amounts of resistance exercise can significantly improve muscle strength and health, making fitness more accessible than ever. While minimal exercise is not the goal, it should be noted that something is truly better than nothing.
“Minimal dose” of exercise
Forget dreading those marathon gym sessions. When we talk about a “minimal dose” of exercise, we're referring to the smallest amount of physical activity needed to see noticeable benefits. Amazingly, just two to three short resistance training sessions per week, each lasting around 20-30 minutes, can be enough to improve your muscle strength and endurance. These sessions can include basic movements like squats, push-ups, machine exercises, or resistance band exercises, making it easy for anyone to get started.
Get started
To get started with minimal dose exercise, follow these simple recommendations:
- Start with body weight exercises or use light weight on resistance machines. Aim for two sets of 10-15 repetitions.
- Incorporate resistance bands into your workout or activity regimen.
- Be consistent as regularity is key. Schedule your workouts like appointments to ensure you stick to them.
- Listen to your body and be sure to warm up before exercises and cool down afterward. Adjust your routine based on how your body feels.
Remember, improving muscle health doesn't require marathon workout sessions. With just a minimal dose of exercise, you can make significant strides towards a stronger, healthier you. So, why not give it a try? Your muscles will thank you!
*Before starting any new exercise regimen, consult with your healthcare provider and/or health fitness professional.
Article’s Source
Nuzzo, J. L., Pinto, M. D., Kirk, B. J., & Nosaka, K. (2024). Resistance exercise minimal dose strategies for increasing muscle strength in the general population: an overview. Sports Medicine, 54(5), 1139-1162.
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