Risk of injury, sustainability, progression, and supervision are all things often overlooked when it comes to a proper and productive resistance training regime.

We know that resistance training can help us build muscle, build bone mass, prevent injury, increase our strength, prevent our brain from shrinking, prevent depression, and reverse some signs of aging, but all too often we leave out the details to maximize our chances of getting all of those benefits.

Full body routines, consisting of mainly compound movements, carried out to momentary muscular failure while under the supervision of a trained professional, performed once or twice per week, is the sustainable, evidence-based path towards an increase in functional ability and healthy aging.

This might seem limited at first, but under the supervision of a professional trainer with a solid understanding of biomechanics; this merely becomes a menu from which to operate on to ensure your form of progress.

  1. https://www.researchgate.net/publication/228830087_Evidence-Based_Resistance_Training_Recommendations
  2. https://www.researchgate.net/publication/317232617_Why_intensity_is_not_a_bad_word_-_Benefits_and_practical_aspects_of_high_effort_resistance_training_to_the_older
  3. https://www.researchgate.net/publication/315052613_The_Effects_of_6_Months_of_Progressive_High_Effort_Resistance_Training_Methods_upon_Strength_Body_Composition_Function_and_Wellbeing_of_Elderly_Adults
  4. https://www.researchgate.net/publication/315536060_A_higher_effort-based_paradigm_in_physical_activity_and_exercise_for_public_health_making_the_case_for_a_greater_emphasis_on_resistance_training