How much resistance training is enough?

It's interesting how more and more research is emerging around resistance training.
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Just a few weeks ago, I shared some of the updated recommendations around resistance training. Now, hot off the press, another study is adding to what we know about the role resistance training plays in our long-term health.
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What caught my attention wasn't simply that resistance training was associated with better long-term health outcomes.
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It was the amount.
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​Researchers followed more than 140,000 adults for up to 30 years and found that approximately 90 to 120 minutes of resistance training per week was associated with the greatest health benefits.​
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When I first read that number, I immediately started doing the math.
That's only about 15 to 20 minutes per day.
Not hours.
Not daily gym visits.
About 15 to 20 minutes.
Suddenly it feels much more achievable.
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Most people don't start resistance training because they're thinking about longevity.
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They start because they want to move better, feel better, reduce pain, stay independent, or continue doing the activities that matter to them.
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Yet what we're learning from the research is that the activities that help us stay strong and capable today may also influence how well we age over time.
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Many clients ask me:
 Am I doing enough?
 Do I need to spend hours in the gym?
 Do I need to lift heavy weights?
 Is what I'm doing making a difference?
This is something I hear a lot.
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Many people feel like they're falling behind because they aren't exercising enough. They believe they need longer workouts, more days per week, or a gym membership before resistance training can make a meaningful difference.
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Resistance training, sometimes called strength training or muscle-strengthening exercise, is any activity that challenges your muscles against a form of resistance.
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This can include:
 Bodyweight exercises
 Resistance bands
 Hand weights
 Weight machines
 Functional strengthening exercises at home
 Structured exercise classes
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For years we've been told that if exercise is good, then more exercise must be better.
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But what we're seeing more and more in the research is that this isn't always the case.
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From a movement perspective, this makes a lot of sense.
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Exercise is medicine when it is dosed correctly.
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Too little may not provide enough stimulus for change.
Too much can become difficult to sustain or simply become another source of stress in an already busy life.
What we know from the research is that there appears to be a sweet spot.
Enough resistance training to challenge your muscles, support your health, maintain muscle, and help preserve function as you age.
The goal isn't to do the most.
The goal is to do enough consistently.
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Ninety to one hundred and twenty minutes per week can look very different depending on your lifestyle and preferences.
It might be:
• Three 30-minute sessions per week
• Four 20- to 30-minute sessions per week
• Short movement snacks spread throughout the week
• A combination of classes and home exercises
We can work with this.
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The best resistance training program is often the one you'll actually do.
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So I want you to consider:
Where is resistance training already showing up in your life?
What counts that perhaps you've been overlooking?
What is one small way you could add 15 to 20 minutes of muscle-strengthening activity this week?
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You don't have to push through.
You don't have to be perfect.
You don't have to wait until you have more time.
One small step still counts.
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If you're looking for a place to start, I'd love to invite you to join Move Now, the complimentary community inside the online MedFit Movement Studio.​
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Inside you'll find free movement resources, educational content, and two simple 20-minute bodyweight resistance training workouts that you can do at home with little to no equipment.
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Research can tell us what works.
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Community often helps us put it into practice.
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Join the Online Studio now!

​Let's rethink resistance training.
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You may need less than you think.
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Stay well and happy moving,
Lisa
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P.S. As I was reading this research, it got me thinking about how many people would benefit from a simple, practical introduction to resistance training at home.

I'm considering offering a virtual resistance band workshop series designed to help people build strength, confidence, and consistency without needing a gym.
If that sounds interesting to you, email me directly ([email protected]) and let me know.

Your feedback will help me decide whether to move forward with it.