Resistance training 2/week is more than enough – a Physiotherapist’s perspective
As a physiotherapist, I often hear people say they’re too busy to exercise.
Well, NO MORE EXCUSES
Resistance training twice a week can yield excellent results in just 45 minutes. It’s suitable for almost everyone, regardless of age.
SCIENCE
Resistance training involves exercising muscles against a load, challenging them to adapt and grow stronger. The load can be anywhere from
• bodyweight
• dumbbells and kettlebells
• resistance bands and gym machines
• or even a household item
Creativity and imagination are key,
Research shows that training each major muscle group twice a week increases muscle strength, builds or maintains muscle mass, improves bone density, supports joint health, enhances metabolic health, reduces injury risk, and improves balance and function.
HOWEVER, Muscle growth doesn’t occur during workouts; it happens after, during sleep, and during recovery. When you train twice a week, you stimulate the muscles, allow for recovery, and repeat the stimulus.
Doing more isn’t always better. Excessive training without adequate recovery can hinder progress and increase injury risk.
Who is this good for?
Almost everyone can do resistance training.
Strength training isn’t just for young people. In fact, it becomes even more important as we age. After age 30, we naturally lose muscle mass (sarcopenia). Resistance training helps minimise this by:
I work with people in their 50s, 60s, 70s, and beyond who make incredible strength gains through twice-weekly training. Their smiles when they can do things they couldn’t before are priceless. This can be as easy as
- Getting off the floor and playing with kids
- Carrying groceries
- Reducing pain
- Maintaining independence for quality of life
The body adapts at any age with the right stimulus and guidance.
With proper guidance and individualisation, resistance training can be adapted for teenagers, busy parents, office workers, people with back pain, individuals with arthritis, older adults, and beginners.
In physiotherapy, we modify, not exclude.
Time: It doesn’t have to take over your life.
Two sessions per week:
– 30–45 minutes each
– Full body
– Structured and focused
That’s roughly 1–1.5 hours total per week.
Compare that to the common belief that you need daily workouts. Strength training becomes more realistic and manageable.
When something feels manageable, you’re more likely to stick with it long term. Long-term consistency beats short-term intensity.
A simple twice-weekly session might include:
– Squat variation (legs)
– Hinge variation (glutes/hamstrings)
– Push exercise (chest/shoulders)
– Pull exercise (back)
– Core exercise
With appropriate resistance, progressive loading, and intensity, that’s enough to stimulate meaningful change.
Myth Debunked
“I’m not fit enough…” is a myth. You don’t need to “get fit first” before starting resistance training. Anyone who is fit worked for it. They started simple and progressed.
Start at your level:
– Chair squats to bodyweight squats
– Wall push-ups to push-ups
– Light resistance bands to strong resistance bands
Progression is gradual. The program should match your current ability.
THINK AGAIN
If you’ve been avoiding strength training due to complexity or time, reconsider and give it another chance.
You don’t need perfection, extreme effort, or daily sessions. You need:
– A plan
– Proper technique
– Progressive overload (check my blog for more information)
– Consistency
Twice per week, every week.
Change doesn’t happen overnight. The real change happens over months and years. To ensure you reap the results, start now.
If you’re unsure where to start, speak to a physiotherapist at Sydney Physiotherapy Solutions who can tailor a program to your body, goals, and lifestyle.
Strength isn’t about age or appearance. It’s about living well and doing what matters to you. Two sessions per week is enough to start.
