Scientists Reveal the Simplest Rule for Building Strength

I’m glad we aren’t screwing up our workouts too much.

The first major revision to resistance training guidelines in 17 years carries a straightforward takeaway. Doing any resistance training at all can boost strength, increase muscle size, improve power, and enhance physical function.

The people who would never think to lift weights, would benefit the most.

The best resistance training program is the one you’ll actually stick with,

I’ve tried everything, and learned that the program I stick with is to work out with somebody who likes to talk and needs the workout more than I do.

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.

I’m going to print that on a postcard and keep it in my wallet.  My doctor can stop his complaining.  We go on Tuesdays and Fridays, and are quite consistent.  We should get some kind of recognition.

We try to be deliberate about our workouts to get all major muscle groups, but we’d benefit from a review by someone knowledgeable, but not unreasonable.

Google says:

  • Chest (Pectorals): Responsible for pushing movements (e.g., bench press, push-ups).
  • Back (Latissimus Dorsi, Traps, Rhomboids): Controls pulling motions (e.g., rows, pull-ups).
  • Legs (Quadriceps, Hamstrings, Glutes, Calves): The body’s largest, most powerful muscles, essential for squatting and hinging movements.
  • Shoulders (Deltoids): Responsible for overhead pressing and lifting arms (e.g., overhead press, lateral raises).
  • Arms (Biceps, Triceps): Biceps for elbow flexion (pulling) and triceps for elbow extension (pushing).
  • Core/Trunk (Abs, Obliques, Lower Back): Stabilizes the spine and powers rotational movements.

Based on that, we don’t do enough leg work and almost no core work.

Many articles are stupid, like this one. 

Your Next Chest Routine for Mass: 7 Must-Do Pec Exercises

If we do 7 “must-do” pec exercises, that’s all we are doing.  Then there are a bunch of programs that have us working out 5 times per day.  The science article says we don’t have to do that.