resistance training

The Best Resistance Training Program

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A key takeaway from the updated guidelines is that the biggest benefits often come from a simple starting point. Transitioning from no resistance training to any regular activity can lead to meaningful improvements. While factors such as load, volume, and frequency can be adjusted, experts say the main priority for most adults should be building a routine they can follow consistently.

Another important shift in the recommendations is the recognition that effective resistance training does not require access to a gym. Exercises using elastic bands, bodyweight movements, or simple at home routines can still produce measurable gains in strength, muscle size, and daily function. McMaster University. “The best strength training plan might be simpler than you think.” ScienceDaily https://www.sciencedaily.com/releases/2026/03/260319074552.htm

Source: https://acsm.org/resistance-training-guidelines-update-2026/

Resistance is not futile.

Aerobic + Resistance (do both)

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Conclusions: In adults with overweight or obesity, aerobic exercise alone or combined resistance plus aerobic exercise, but not resistance exercise alone, improved composite CVD risk profile compared with the control.

Aerobic, resistance, or combined exercise training and cardiovascular risk profile in overweight or obese adults: the CardioRACE trial – European Heart Journal https://doi.org/10.1093/eurheartj/ehad827

Effects of 1-year resistance, aerobic, or combined exercise training on cardiovascular disease (CVD) risk profile: the CardioRACE trial. Aerobic exercise alone or combined aerobic plus resistance exercise, but not resistance exercise alone, improved CVD risk profile (composite Z-score) compared with no-exercise control (Z-score values below 0 indicate favourable changes in CVD risk factors). BMI, body mass index; CI, confidence interval; CVD, cardiovascular disease; DBP, diastolic blood pressure; SBP, systolic blood pressure.

Resistance Training Tied to Lower Risk for Metabolic Syndrome — Physician’s First Watch

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After adjustment for potential confounders like aerobic exercise levels, doing any resistance exercise was associated with lower risk for metabolic syndrome, compared with no resistance training (hazard ratio, 0.83). People who met guidelines for recommended amounts of both resistance exercise (≥2 days/wk) and aerobic exercise (≥500 metabolic equivalent min/wk) had a 25% lower risk for metabolic syndrome than those who didn’t hit the recommended amounts.

Source: Resistance Training Tied to Lower Risk for Metabolic Syndrome — Physician’s First Watch

Link to the original article below.

Source: Association of Resistance Exercise, Independent of and Combined With Aerobic Exercise, With the Incidence of Metabolic Syndrome – Mayo Clinic Proceedings