Try This – The Minimum Amount of Resistance Training You Need to Build Muscle and Last Chance to Get 25% Off My Favorite Products!

The internet will have us believing that we need to work out 6–7 days a week at maximum effort to see any sort of gains or impact on our physical health. 

But over the years and after talking to countless experts, I’ve come to understand that this is simply not true. 

You know how they say that a little bit of something is better than nothing? Well, it turns out that when it comes to resistance training, a little bit of something might actually be a whole LOT better than nothing. 

Today, I’m sharing the minimum amount of resistance training we need to do to build muscle, and I think many of you will be pleasantly surprised. 

Let’s get into it… 

Resistance Training: A Prescription for Everyone 

First of all, shout-out to Jackson Fyfe, PhD, for showcasing the study we’re diving into today! 

If you’re a reader of this newsletter, you know that I’ve been on a muscle-building journey since I turned 40. It was something that I didn’t give a lot of attention to in my earlier years, but as I’ve gotten older and talked to experts, I’ve realized that muscle is truly the organ of longevity. 

Not only does muscle keep us mobile and resistant to injury as we age, but muscle is also the glucose sink our body needs to maintain healthy insulin and blood sugar. Since metabolic dysfunction, starting with insulin resistance, is the primary cause of so many chronic diseases many Americans face, building and maintaining muscle gives us extra insurance to prevent this cascade of damage. 

But I know that building muscle can be daunting. 

So many of us, myself included, see images of people with huge muscles, constantly working out at the gym, tracking every single macro, and pretty much committed to their strength as if it’s a full-time job. 

Well, I’m here to tell you that you don’t have to quit your job or give up your hobbies to see benefits from resistance training. With a little time and effort, you can actually reap the benefits of resistance training including building muscle and improving your overall physical health. 

A meta-analysis (looking at 151 studies) published last month aimed to look at the impact of low doses of resistance training on older, healthy adults. Basically, do these low doses do anything? 

Yes, they do! 

First, what do we mean by “low dose,” or as they call it in this study, “low-volume resistance training?” 

In Jackson’s breakdown, he explains that in this study, low-volume resistance training meant two lower body sessions a week comprising two sets of three exercises for 12 weeks. 

What they found is that at this low dose, older adults experienced improvements in: 

• Lower-body muscle hypertrophy (i.e., an increase of muscle fibers)

• An improvement in lean body mass

• An improvement in a six-minute walk test

• And an improvement in a timed up-and-go (the time it takes to get up from a chair, walk to a target, walk back, and sit down again).

These findings demonstrate that even low-volume training can lead to significant gains for older adults, who typically lose around 1% of their muscle mass each year.

Yes, high-volume training leads to improved muscle strength, but the reality is that high-volume training is harder for people to implement and takes more time.

The bottom line: if you’re nervous about getting started because you think you have to do THE MOST to see positive outcomes, think again!

Starting small can have a huge impact on your health at any age, and once the momentum starts to build, you can add on more resistance and more sessions to improve strength. 

This type of information can be so meaningful for anyone in your life who is resistant to resistance training! Please forward this to any of your friends and family members who are nervous to take the leap. They might be excited to hear that a little can go a long way! 

Here’s to building muscles, 

Dhru Purohit