Weightlifting is not limited to the gym and heavy dumbbells. Taylor R. Dunphy, an orthopedic surgeon and sports medicine specialist at the Hogue Orthopedic Institute in California, believes that even one strength training session a week can help strengthen muscles and improve overall health. This is while many guidelines recommend doing strength training at least twice a week.
Benefits of Strength Training
Strength training helps reduce inflammation, increase endurance, control weight, and improve mental health. Although doing these exercises just once a week may not be as beneficial as two or three times a week, it is still better than being inactive. Dunphy adds that starting a regular strength training program, even with one session a week, can gradually guide individuals towards optimal recommendations.
Planning for a Training Session
For those with limited time or who are new to exercise, a full-body program can be a suitable option. Cory Deiser, a physical therapist at the University of Iowa Health Care, suggests considering three to four movements for the legs and three to four movements for the arms and shoulders for this session. Compound movements like squats along with overhead presses can effectively engage different parts of the body.
It is recommended to perform each movement in three to four sets with eight to twelve repetitions. By gradually increasing the weights and decreasing the number of repetitions, you can increase the intensity of the workout and help strengthen the muscles.
Without the need for special equipment, effective exercises can be performed at home. Deiser says, “Everyday items can also be used for assistance. For example, you can use a chair for squats or adjust the intensity of push-ups by leaning against the kitchen counter.”
Prolonged sitting can have negative effects on health. Dedicating one session a week to weight training, even if not complete, can help increase strength and improve overall health. According to a study in 2023, engaging in strength training can lead to up to a 50% increase in muscle strength.
Kyle Love, a physician and sports medicine specialist at the University of California, Los Angeles, states that even one resistance training session a week can help strengthen muscles and control blood sugar. He also emphasizes that the intensity of the workout should be gradually increased to reduce the risk of injury.
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