When it comes to health and fitness, nutrition and activity form the foundation of well-being. If you follow my work, you will likely notice that I tend to focus on nutrition. That’s because an increasing body of evidence suggests that nutrition should be the primary focus, making up approximately 80% of one’s overall health efforts, with physical activity accounting for the remaining 20%. However, within this framework, resistance training does play a crucial role, offering numerous benefits for the body beyond just muscle growth.

Unfortunately, many individuals over-complicate resistance training, leading to confusion and, ultimately, more inactivity. The good news? It doesn’t have to be complicated. Whether lifting heavy or light, the truth is that any form of resistance training can be beneficial, and even small efforts can yield significant results. So, today, we’re going to demystify resistance training.

The Importance of Resistance Training

Resistance training is essential for maintaining overall health for many reasons. It enhances metabolic function, improves bone density, supports joint health, and facilitates long-term mobility. Additionally, it strengthens the cardiovascular system, helps regulate blood sugar levels, and supports the immune system. The point is that the body thrives on resistance-based movement, which activates various physiological systems, including the lymphatic system, which relies on muscular contractions to circulate lymph fluid and remove waste from the body.

Moreover, resistance training plays a vital role in preventing something called sarcopenia, which is the age-related decline in muscle mass. Without regular strength training, muscle tissue deteriorates over time, leading to decreased functional capacity and increased risk of injury. This makes resistance training not just a tool for athletes but a necessity for anyone who values long-term health and independence.

And let’s not forget the most important part of resistance training. If you do it enough, you look and feel great! Of course, this contributes to all sorts of great things, like improved self-esteem and a greater sense of accomplishment. Over time, you’ll find enhanced mental clarity, better stress management, and even a more positive outlook on life. All this to say that resistance training can become your key to both physical health and overall well-being, fueling a cycle of motivation that propels you toward achieving even greater goals.

Have I sold you on it yet? If so, let’s get started!

Simplicity in Strength Training

One of the most common misconceptions about resistance training is that it must adhere to rigid structures and complex methodologies. A read through any fitness magazine will demonstrate this point. In reality, research consistently demonstrates that both high-rep, low-weight training and low-rep, high-weight training can lead to comparable muscle growth. In fact, a study from McMaster University found that novice lifters training with light weights (30-40 reps per set) or heavy weights (10-12 reps per set) showed nearly identical muscle growth after 10 weeks. A follow-up study with experienced lifters over 12 weeks produced similar findings.

Further studies have reinforced that muscle growth occurs across a broad spectrum of rep ranges. While low-rep, high-weight training is superior for strength gains, higher-rep, lower-weight training is equally effective for hypertrophy – the increase in the size of muscle fibers. Even rep ranges as high as 20-25 reps per set have been shown to stimulate significant muscle growth and protein synthesis. That said, we don’t want to get too crazy with it. Excessively high reps (60-70 per set) are not as effective for hypertrophy.

The point is that the old notion that high reps lead only to sarcoplasmic hypertrophy (non-functional muscle growth) and low reps to myofibrillar hypertrophy (functional strength) has been largely debunked. Much of that advice is usually either outdated or the person sharing that information is trying to sell you something. The truth is that both training styles contribute to overall muscle development, and utilizing a range of rep schemes can optimize results.

How to Approach Resistance Training

Given the flexibility of resistance training, individuals should tailor their approach based on preference, schedule, and specific goals. The key is consistency – not location or equipment. And frankly, doing anything is always better than doing nothing. If time is limited, even a few short sessions per week can make a world of difference. A practical approach is to focus on compound movements, which work multiple muscle groups simultaneously, ensuring efficiency in both time and effort.

So, what should you do? First, don’t buy the hype! Seriously! Be careful where you spend your money and why. You can achieve great results without all the fancy programs and memberships. Don’t get me wrong, having a gym with all the equipment and trainers included is great, but it’s not entirely necessary. You just need a foundation from which to work. A well-balanced, self-guided resistance training program should include:

• A range of rep schemes: Working within the 5-15 rep range ensures both strength and hypertrophy benefits without unnecessary strain.
• Progressive overload: Gradually increasing resistance (over time) to continue challenging the muscles.
• Compound exercises: Movements such as squats, deadlifts, bench presses, kettlebell swings, and rows provide tons of benefits.
• Flexibility: Training should accommodate personal preferences, whether focusing on lighter weights and higher reps or heavier weights and lower reps.
• Avoiding the all-or-nothing mindset: Seriously! A short, efficient workout is far superior to skipping a session due to a lack of time or energy. Do something!

Frankly, you can do much – if not most – of this at home. With just a few key pieces of equipment—such as resistance bands, dumbbells, a kettlebell, or even just your body weight—you can build an effective strength training routine without the need for a gym. Bodyweight exercises like push-ups, pull-ups, lunges, and planks can be surprisingly effective when performed with proper form and intensity. If space is limited, resistance bands provide a versatile alternative to traditional weights, allowing for progressive overload in a compact setup. The key is consistency and effort, not the size of your workout space or the complexity of your equipment.

Final Thoughts

While nutrition is king, resistance training is an indispensable component of health, but it doesn’t have to be overcomplicated. The key takeaway here is that both high and low-rep training can be effective, and a balanced approach yields the best results. For those seeking longevity, functional strength, and overall health, integrating a flexible and consistent resistance training regimen—without falling into the trap of unrealistic expectations—is the most effective strategy. And remember, whether lifting heavy or light, doing something is always better than doing nothing.

If you would like to learn more, be sure to check out Physical Activity and Overall Wellness and Resilience.

Dr. Robertson is a health researcher and educator, not a physician. The information provided here is not medical advice, a professional diagnosis, opinion, treatment, or service to you or any other individual. The information provided is for educational and anecdotal purposes only and is not a substitute for medical or professional care. You should not use the information in place of a visit, call consultation, or the advice of your physician or other healthcare providers. Dr. Robertson is not liable or responsible for any advice, course of treatment, diagnosis, or additional information, services, or product you obtain or utilize. IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY, YOU SHOULD IMMEDIATELY CALL 911 OR YOUR PHYSICIAN.