Regular strength training has multiple benefits: more strength, more muscle mass, and improved physical capacity translate into better functionality and autonomy. Throughout life. These benefits are proven, and strength training is now one of the most important forms of exercise for the health and well-being of most adults. This was the conclusion of a recently published paper that reviews studies with more than 30 thousand people. To achieve the gains from strength training, it is not necessary to start with a perfect plan. What is really needed is to start doing this type of training. And the sooner the better. What is strength training? Strength training, also known as resistance training, is a type of exercise in which muscles work against resistance. This resistance can be exerted, for example, by machines, free weights, elastic bands, or even by the body own weight. Many people think that this type of training is something reserved for those who are very experienced or feel completely comfortable in the gym. But that's not true. Any healthy adult can (and should) do strength training. Strength training doesn't have to mean lifting gigantic weights, training every day, or becoming completely exhausted. Going from no strength training to some strength training already brings important benefits. For most people, the biggest obstacle to starting this type of training is postponing the decision , certainly due to a lack of knowledge, not a lack of an ideal plan. In fact, a perfect plan is not compulsory. What you need is to take the first step and have a suitable plan. Different people need different plans Strength training doesn't have to be the same for everyone. I t must be adjusted to each person's goals, preferences, physical condition, and experience. To gain strength It can be helpful to work with heavier loads, do two to three sets per exercise, use the full range of motion, and train at least twice a week. To gain muscle mass The total training volume throughout the week is important because the accumulated work over several sessions counts, not just what happens in a single session. To improve power (speed strength) It makes sense to include moderate loads and movements performed with the intention of speed, always with good technique. A good plan has to fit into your life A training plan only works if it is compatible with the needs and demands of daily life. Tight schedules, irregular weeks, little time available, or less experience can make an overly ambitious plan unfeasible. A very demanding program is not always the one that brings the best results in the medium and long term. A simple, clear, and realistic plan tends to be more useful than a complicated strategy that can hardly be maintained. Consistency remains one of the most important parts of the process. Does strength training require you to go to the gym? Not necessarily, which is good news for those who have little time, prefer quieter contexts, or want to gain confidence before moving on to a more structured practice. The ideal setting helps, but it's not mandatory to benefit from strength training. In many cases, training at home can be an effective way to start or maintain a routine. Resistance bands, dumbbells, simple machines, and bodyweight exercises can be valid options. Advanced methods are not mandatory Training to failure in all sets, using very complex techniques, or constantly varying the plan may seem synonymous with greater effectiveness. For an average healthy adult, many of these details do not seem to consistently alter the main results. This does not mean that they are useless in all contexts. It only means that they are not indispensable to start gaining strength, improving muscle function, and progressing safely. Strength training doesn't need to be complicated to work. Where to start? A good way to start is: Working the main muscle groups; At least twice a week; Exercises appropriate to each person's level and with gradual progression. For some people, this may involve machines at the gym. For others, it may involve exercises with dumbbells, resistance bands, or just bodyweight exercises. The most important thing is that the plan is tailored, technically safe, and realistic. More than looking for the perfect program, it's worth finding a plan that you can stick to. What is really needed for a plan to be effective? An effective strength training plan doesn't need to be complicated or rely on sophisticated equipment. What is needed is: To start and maintain regular training; To have a plan adjusted to each person's goals, preferences, and physical condition; The plan must be realistic enough to continue done with enjoyment over time. Want to start your strength training with proper guidance? If you want to start a strength training plan, resume exercising, or understand which approach is best for you, the Sports Medicine Center at Hospital da Luz can help. An individual assessment allows to tailor the exercise to your goals, your physical condition, your experience, and your clinical context, helping to build a safer, more effective, and sustainable plan. Source Currier BS, D’Souza AC, Singh MAF, Lowisz CV, Rawson ES, Schoenfeld BJ, et al. American College of Sports Medicine position stand. Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: an overview of reviews . Med Sci Sports Exerc 2026;58:851-872. doi: 10.1249/MSS.0000000000003897 Author : Hugo Vieira Pereira (exercise physiology) Meet the sports medicine center clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
