Resistance Exercise Update

A meta-analysis of 192 studies found that untrained individuals doing moderate-load #ResistanceTraining just twice per week capture ~77% of strength gains, near-maximal muscle growth, and the full mobility benefits of more demanding protocols.

The authors use this to define a “minimum effective protocol”: 2 sessions/week, moderate weight (8–12 rep range), 3–4 sets per #exercise, compound movements, no need to train to failure.

https://bit.ly/4ejfHOb
#ResistanceExercise

"…to tap into the many benefits of #ResistanceTraining — for your #cardiovascular health, #metabolism, longevity and so on — … researchers … recommend prioritizing just a handful of #exercises, at least when you're starting off.

”These … recruit one or more major #muscle groups at the same time…

”Nothing wrong with doing more targeted work like a bicep curl … a "single-joint" #exercise. But these can take extra time and may not be necessary, according to #research."

https://www.npr.org/2026/01/31/nx-s1-5691822/strength-exercises-stronger-muscles

A small (and, unfortunately, unbalanced) randomized controlled trial of the separate and combined effects of 16 weeks of resistance training and creatine in adults 65 and older found that training increased neurocognition, oxidative balance, inflammation, strength, and function. Creatine had a synergistic effect on all measures but cognition.

Summary: https://lifespan.io/creatine-shows-synergy-with-exercise-in-older-adults/

Original paper: https://www.sciencedirect.com/science/article/pii/S0531556526001014

#Science #Fitness #ResistanceTraining #Creatine #Aging

89-year-old Saskatoon powerlifter shows sport can be for everyone | CTV News
24 April 2026
https://youtu.be/2DqxBm06IuU

#Aging #PowerLifting #WeightLifting #ResistanceTraining #Exercise

If you want to be fit at 70, you need to get fit earlier in life. Ageing brings decline regardless of how fit you are. Start from a higher base, fall from higher up. Fitness compounds, just like money. Go lift some weights, go for a swim, walk around the block!

#healthyaging #fitnessforlife #strengthtraining #lifelongfitness #activeaging #musclehealth #longevity #agingwell #fitover70 #movementismedicine #resistancetraining #functionalfitness #strongnotskinny #healthspan #investinyourhealth #useitordloseit #mobilitymatters #stayactive #wellnessjourney #exerciseeveryday #fitnessmotivation #preventivedhealth #independentliving #trainforlife #fitness #beingfit #fitnesstips

Resistance training load does not determine hypertrophy

https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP289684

#HackerNews #ResistanceTraining #Hypertrophy #Fitness #Science #StrengthTraining