03/05/2026
Looking to start a new gym routine? Are you confused about what works and what doesn’t? Here are some quick evidence-based facts
1. You likely need less than you think.
- For general health and strength, even 15 minutes twice per week is better than doing nothing!
2. There isn’t one “perfect way to lift
Heavy or light weights can work. Higher reps or lower reps can work. Different lifting styles can all lead to strength, muscle, and general health gains.
Choose the weights, rep ranges, and exercises you enjoy. You’ll be much more likely to stick to it.
3. Progression matters most
To keep improving, your routine should gradually challenge you more. Options include:
- Adding weight
- Adding reps or sets
- Increasing total weekly sessions
Feeling good with a 15-minute bodyweight program?
-Add an extra set to each exercise.
-Short on time? Keep it 15 minutes and increase the weight lifted.
There are some nuances here depending on a specific individual. But people need fewer barriers to exercise, and I prefer not to let specifics bog down patients. They just need to get moving:)
Questions about getting active or want an individualized plan? Send me a message, I’m happy to help:)
