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Resistance training

Also known as: strength training, weight lifting, weightlifting

SStrong Evidence2 studies referenced

Progressive overload training for muscle mass, bone density, metabolic health, and longevity. The single most impactful exercise intervention.

Duration

45-60 minutes

Frequency

3-4x per week

Equipment

Barbell, Dumbbells, Gym access

How to do it

  1. 1Train 3-4x per week with compound movements
  2. 2Focus on progressive overload (gradually increase weight)
  3. 3Key lifts: squat, deadlift, bench press, overhead press, rows
  4. 43-4 sets of 6-12 reps for hypertrophy
  5. 5Rest 2-3 min between sets

Safety notes

Learn proper form before loading heavy. Warm up adequately.

Protocols featuring this habit

Foundational Longevity StackAAdequate Evidence
Metabolic Health OptimizerAAdequate Evidence
Testosterone OptimizationAAdequate Evidence
Beginner Starter StackSStrong Evidence

Studies on Resistance training (2)

1.

Association of efficacy of resistance exercise training with depressive symptoms

Gordon BR, et al. (2018) · JAMA Psychiatry · n=1,877

Meta-analysisPubMedDOI
2.

Does strength-promoting exercise confer unique health benefits? A pooled analysis of 11 population cohorts

Stamatakis E, et al. (2018) · Am J Epidemiol · n=80,306

CohortPubMedDOI

Health domains

Exercise & movementMusculoskeletal healthMetabolic healthLongevity & agingHormonal health

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.