Scientists Reveal the Simplest Rule for Building Strength

 New resistance-training guidelines show that any amount of strength training can significantly improve muscle, strength, and physical function.

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 updated guidance comes from the American College of Sports Medicine (ACSM), which released the recommendations as a Position Stand. The report draws on 137 systematic reviews that include data from more than 30,000 participants. This extensive analysis makes it the most comprehensive set of resistance-training guidelines produced to date.

“The best resistance training program is the one you’ll actually stick with,” says Stuart Phillips, distinguished professor in the Department of Kinesiology and an author on the Position Stand. “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.”

A Long-Awaited Update in Strength Training Science

The new Position Stand arrives after years of rapidly growing research. ACSM last released official guidance on resistance training for healthy adults in 2009, before a surge of studies examining muscle health, aging, and the role of strength in long-term well-being.

“The new document reflects that surge in evidence and expands its recommendations to include more people and more types of training than ever before,” Phillips says.

A major theme throughout the updated guidelines is that the most meaningful improvement often comes from a simple change. Going from no resistance training to even a small amount can produce measurable benefits. While factors such as training load, workout volume, and frequency can be adjusted over time, experts say the priority for most adults should be creating a routine they can maintain consistently.

Strength Training Does Not Require a Gym

Another important shift in the updated guidance is the recognition that effective resistance training does not depend on access to a gym. Exercises using elastic bands, bodyweight movements, or simple home routines can still lead to clear improvements in muscle strength, muscle size, and everyday physical performance.

According to Phillips, rigid rules about the “ideal” workout plan are no longer supported by the evidence. Instead, the focus has shifted toward individual preferences, enjoyment, and the ability to stick with a routine over the long term. This approach is particularly important for adults who want to remain strong, healthy, and physically capable as they age.

Find a Routine You Enjoy and Stick With It

Highly trained athletes will still need more specialized programs tailored to their sports. However, for most adults the core advice is straightforward. Choose a resistance training routine that you enjoy and make it a regular habit.

The full ACSM Position Stand is now available in Medicine & Science in Sports & Exercise.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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7 Effective Exercises to Help Reduce Chronic Pain

When in pain, don’t run to the medicine cabinet right away, especially if you’re someone who suffers from chronic pain, as taking painkillers frequently may be harmful to your health and may cause many side effects. On top of that, painkillers can be expensive. 

 

Instead, try exercising more often. In fact, exercise is considered a common and effective treatment of chronic pain:

It can help decrease inflammation in the body. 

Exercise increases your mobility. 

It can lower overall pain levels. 

 

In order to get the most of your exercises, it is necessary to include a combination of different types of exercises: strength, relaxation, stretching, and cardio. Try sticking to some of these 7 exercises and their different combinations for some time, and it is likely that the pain will decrease or even go away. 

 

Build Strength 

Strength-building exercise help stabilize the joints and develop muscles that protect your skeletal system from damage and injuries. Generally speaking, everyone can benefit from core strengthening exercises, as they improve your posture and sense of balance. 

 

Back muscle development, hip exercises and gaining abdominal strength are all necessary to have a strong core. Here are 2 strengthening exercises you can try: 

 

 

1. Dead Bug Step 

1. Lie down on your back, arms extended up, as if you were reaching for the sky. 

 

Step 2. Hike up your feet into the air, bending your knees in a 90 degree angle. Activate your core by drawing your belly button down in the direction of your spine. You can catch you feet with your arms to aid yourself. 

 

Step 3. When you exhale, extend one leg down without letting it touch the floor. Simultaneously, lower the opposite arm above your head. Hold for 1 second and then return to the starting position. 

 

Don’t forget to repeat on the other side. This will count as 1 rep. All in all, do 10 repetitions. 

 

2. Leg Lifts 

Step 1. Kneel on all fours (your wrists directly under your shoulders and knees right under your hips). 

 

Step 2. Draw your shoulder blades close to your body and extend the neck. At the same time, engage the core like you did in the previous exercise as well. 

 

Step 3. Now extend one leg out like the woman on the picture, but keep your core engaged during the whole exercise. 

 

Step 4. Now lower the leg for just a second, and then lift again. No need to lift the leg too high, it’s better to stay mindful and protect your core and spine by engaging it. 

 

Repeat the exercise 10 times on both sides.

 

Stretch Your Muscles For Immediate Pain Relief 

Many people experience chronic pain because of tension building up in their muscles, especially those who have a sedentary lifestyle. Stretches are a wonderful method of relieving tension in the stiff areas These stretches can help you relieve the pain in your lower back and neck, 2 of the most common areas to experience this kind of pain. 

 

3. Leg to Chest Pose 

Step 1. Lie on your back on a mat or on the floor.  

 

Step 2. Slowly bring your knees towards your chest, wrapping your hands around them as if you’re giving your knees a hug.

Step 3. Rock side to side in this positions. You should feel a stretch in your lower back and in your hips. 

Hold as long as you can.  

 

4. Neck Stretch 

Step 1. Sit up with a straight spine in a comfortable position. 

 

Step 2. Raise one of your arms up straight, then bend it in the elbow and put your hand on the opposite ear.  

 

Step 3. Use your hand to gently and slowly pull down the head, which should make you feel a pleasant stretch on one side of the neck. Make sure not to lift the other shoulder, as it will counteract the stretch. 

 

Hold for a few minutes and repeat on the other side.

Relax and Contemplate 

 

Learning how to relax and breathe deeply and mindfully are essential for people with chronic pain, as it can help relieve the anxiety that comes with any pain. This is an easy exercise that doesn’t require any equipment.  

 

5. Visualization 

Step 1. Lie down in a comfortable position and close your eyes (choose your location, be it a bed, a couch or the floor). 

 

Step 2. Put your hands on the belly and mindfully relax your feet, hips, shoulders and neck. 

 

Step 3. Start breathing deeply and slowly through your nose. 

 

Step 4. If you feel a lot of tension, exhale through your mouth, as if sighing, a few times. Feeling how your belly rises and falls with each breath.

 

Step 5. Continue breathing mindfully and visualize the pain leaving the part of your body that hurts more and more, with every breath. 

 

Continue as long as you need it and repeat as much as you like. 

Get the Blood Going With Cardio Exercises

 

Cardio exercises are beneficial for chronic pain sufferers, as it has many mental and physical health benefits, among which is bone and joint strengthening, as well as mood stabilizing. 

 

6. Walking 

 

The goal is to walk at least for 30 minutes, 3-5 times per week, as it was proven to help increase endurance and heart health without straining your body too much. If this goal seems unattainable, start from as much as you can and slowly increase the time, and don’t forget to take your walker or cane on the walk if you’re using one.

 

7. Swimming or Water Aerobics 

If walking proves difficult, water aerobics is a great alternative. The benefits of in-water exercise are that it will help you exercise your body without overwhelming your joints and muscles, as it is easier to move around in water. Swimming also has its mental benefits: it can calm you down and help clear your mind as nothing else.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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