You don't have to strength train until your muscles feel totally zapped to build muscle—just challenging them for an hour each week may do the trick, according to research published in the journal Medicine & Science in Sports & Exercise.
What the Study Revealed About Strength Training
The Centers for Disease Control and Prevention recommends doing some sort of resistance training (think shoulder presses and squats) at least two days per week. Building muscle offers a range of health benefits, like improving body composition, bone density, and cardiovascular health.
But many people skip these exercises because they think they're too much of a time commitment. It can also be difficult for people to know where to begin when it comes to strength training, said Milica McDowell, DPT, an exercise physiologist and vice president of operations at Gait Happens.
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