Health and Me

Rachel V Thomas

Just twice a week at-home resistance training enough to build muscle, reveal new guidelines

Unable to hit the gym due to a crunch of time? Take heart, indulging in resistance exercises such as lifting weights and bodyweight just twice a week at home can help you build muscle, as per new guidelines from the American College of Sports Medicine (ACSM).

The first major update to resistance training guidelines in the last 17 years moved away from the previous stance and stressed the fact that any type of resistance training is better than no exercise at all.

The updated guidelines stress the importance of resistance training, even in small amounts, for improving

<ul><li>strength,</li><li>muscle size,</li><li>power</li><li>physical function.</li></ul>

<h2>What Does The New Guidelines Say</h2>

The new recommendations, published in the Medicine &amp; Science in Sports &amp; Exercise journal, are based on 137 systematic reviews involving more than 30,000 participants. It is the most comprehensive resistance training guideline to date.

More than perfection, the guidelines emphasized the need for consistency. Beyond the gym, the guidelines for the first time also recognize elastic bands, bodyweight training, and home-based routines for offering clear and measurable improvements in strength, muscle size, and functional performance.

"The best resistance training program is the one you'll actually stick with," said Stuart Phillips, distinguished professor in the Department of Kinesiology and an author on the Position Stand.

"Training all major muscle groups at least twice a week matters far more than chasing the idea of a 'perfect' or complex training plan. Whether it's barbells, bands, or bodyweight, consistency and effort drive results," Phillips added.

The guidelines stated that while the load, volume, or frequency of the exercise regimen can be fine-tuned, the primary goal for most adults should be to build a consistent routine.

Instead of rigid rules, Phillips said that personal goals, enjoyment, and long-term adherence matter most, especially for adults looking to stay strong, healthy, and functional as they age.

Also read: <a href="https://www.healthandme.com/fitness/india-for-the-first-time-has-guidelines-on-muscle-loss-article-153789109" data-type="tilCustomLink">India For The First Time Has Guidelines On Muscle Loss</a>

Resistance training, also known as strength or weight training, is a central component of exercise programs.

It exercises muscles by contracting against external resistance, such as free weights, machines, resistance bands, water, or body weight, through isometric, isotonic, or isokinetic actions.

<ul><li>improve muscular strength,</li><li>power,</li><li>endurance,</li><li>overall health and sports performance.</li><li>bone density.</li></ul>According to the US Centers for Disease Control and Prevention, these exercises also decrease the risk of falls and fractures as people age.

The Physical Activity Guidelines for Americans recommends adults do muscle-strengthening activities two or more days per week, working all major muscle groups at a moderate or greater intensity.

Studies have proven that resistance training

<ul><li>Improves blood glucose control,</li><li>Boost gut health</li><li>Improves cognition and brain health</li><li>Cuts down stress, depression, and anxiety</li><li>Reduces cardiovascular disease risks.</li></ul>

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american college of sports medicine

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Unable to hit the gym due to a crunch of time? Take heart, indulging in resistance exercises such as lifting weights and bodyweight just twice a week at home can help you build muscle, as per new guidelines from the American College of Sports Medicine (ACSM).The first major update to resistance training guidelines in the last 17 years moved away from the previous stance and stressed the fact that any type of resistance training is better than no exercise at all.The updated guidelines stress the importance of resistance training, even in small amounts, for improvingstrength,muscle size,powerphysical function.What Does The New Guidelines SayThe new recommendations, published in the Medicine & Science in Sports & Exercise journal, are based on 137 systematic reviews involving more than 30,000 participants. It is the most comprehensive resistance training guideline to date.More than perfection, the guidelines emphasized the need for consistency. Beyond the gym, the guidelines for the first time also recognize elastic bands, bodyweight training, and home-based routines for offering clear and measurable improvements in strength, muscle size, and functional performance."The best resistance training program is the one you'll actually stick with," said Stuart Phillips, distinguished professor in the Department of Kinesiology and an author on the Position Stand."Training all major muscle groups at least twice a week matters far more than chasing the idea of a 'perfect' or complex training plan. Whether it's barbells, bands, or bodyweight, consistency and effort drive results," Phillips added.The guidelines stated that while the load, volume, or frequency of the exercise regimen can be fine-tuned, the primary goal for most adults should be to build a consistent routine.Instead of rigid rules, Phillips said that personal goals, enjoyment, and long-term adherence matter most, especially for adults looking to stay strong, healthy, and functional as they age.Also read: India For The First Time Has Guidelines On Muscle LossWhat is Resistance training?Resistance training, also known as strength or weight training, is a central component of exercise programs.It exercises muscles by contracting against external resistance, such as free weights, machines, resistance bands, water, or body weight, through isometric, isotonic, or isokinetic actions.It has proven toimprove muscular strength,power,endurance,overall health and sports performance.bone density.According to the US Centers for Disease Control and Prevention, these exercises also decrease the risk of falls and fractures as people age.The Physical Activity Guidelines for Americans recommends adults do muscle-strengthening activities two or more days per week, working all major muscle groups at a moderate or greater intensity.Studies have proven that resistance trainingImproves blood glucose control,Boost gut healthImproves cognition and brain healthCuts down stress, depression, and anxietyReduces cardiovascular disease risks.