#FitnessTips

Revolutionary eight-week study challenges everything we thought we knew about strength training time requirements

In Thailand’s demanding work culture, where 12-hour days and family obligations leave precious little time for fitness, a groundbreaking study offers hope to millions of time-pressed Thais. New research reveals that meaningful muscle growth requires far less gym time than previously believed — just one challenging set per exercise, performed twice weekly, can deliver measurable strength gains.

A new small trial suggests you can make measurable muscle gains with just one set per exercise, twice a week, if you push close to failure — a finding that could make strength training far more accessible for busy people in Bangkok and across Thailand. The research found similar improvements in strength and endurance whether participants trained all‑out to failure or left a couple of reps in reserve, while some measures of muscle size slightly favored training to failure. The study offers a practical, time‑efficient blueprint that aligns with public health guidance for twice‑weekly muscle‑strengthening activity and could help raise participation among Thais who struggle to fit gym time into family and work commitments ( Tom’s Guide report of the study ) ( study record on PubMed ).

A leading personal trainer has pinpointed three strength-building exercises—goblet squats, reverse lunges, and planks—as foundational moves that could significantly enhance longevity and well-being. These recommendations arrive at a time when Thais of all ages, particularly those approaching retirement, are increasingly seeking evidence-based strategies to maintain health and independence well into their later years (Fit&Well).

As populations around the globe age, Thailand faces its own rapidly greying demographic, with recent government statistics projecting over a quarter of Thais will be 60 or older by 2040 (World Bank). This has sparked widespread interest in not only living longer but living better—a goal that hinges on maintaining strength, balance, and mobility. Against this backdrop, the latest exercise insights carry special relevance for Thai society, where extended family care and independent living are evolving side by side.

A new wave of research and expert guidance is urging runners in Thailand and worldwide to reassess the pace of their “easy” training days, warning that running too fast when you’re supposed to be taking it easy could diminish your progress and put you at risk of chronic exhaustion or injury. According to insights presented in a recent article published by Runner’s World, many runners—even those with aspirations to break personal records—make the common error of pushing themselves harder than necessary on days scheduled for relaxed runs, jeopardizing the vital recovery their bodies need.

For decades, 10,000 steps per day has been immortalized as the gold standard of physical activity, flashed on smartphone apps, wearables, and health campaigns across the globe. But new research, bolstered by the insights of walking and movement specialists, is challenging this long-standing myth—suggesting the bar for meaningful health benefits is surprisingly lower, and more achievable for busy Thais of all ages.

Recent findings consolidate a growing body of international evidence that while movement is essential, the rigid 10,000-step target is not a magic number. According to a 2023 meta-analysis published in the European Journal of Preventive Cardiology, people can reduce their risk of all-cause and cardiovascular mortality by consistently taking between 2,500 and 4,000 steps daily—drastically lower than the benchmark many have struggled to hit. The study pooled data from more than 250,000 participants tracked over several years, lending fresh authority to the guidance of walking experts like the Vice President of Operations at Gait Happens, a doctor of physical therapy and exercise physiologist. Her advice: if you walk fewer than 2,500 steps a day, your risk for serious health problems such as heart disease, stroke, and other cardiovascular events rises substantially, while walking above this minimum threshold appears to lower risk markedly (Fit & Well).

Despite widely agreed-upon benefits, working out still feels like a chore for many—even as research keeps confirming that regular physical activity is crucial for overall health. A recent article from CNET, “7 Ways to Sneak More Exercise into Your Daily Routine Without It Feeling Miserable,” breaks down the science and psychology behind building movement into everyday life, offering practical—and surprisingly enjoyable—ways to stay active with less resistance and no gym membership required (read more at CNET: https://www.cnet.com/health/fitness/7-ways-to-sneak-more-exercise-into-your-daily-routine-without-it-feeling-miserable/).

In a bold and refreshingly candid critique of conventional gym wisdom, exercise scientist Dr Mike Israetel has shared his thoughts on common workout moves many Thais might be relying on, warning that five popular exercises simply don’t deliver the results people expect. Speaking to Men’s Health UK, Dr Israetel emphasises that while no exercise is inherently “stupid,” some are much less effective than others—an important revelation for Thai fitness enthusiasts eager to maximise their time at the gym or during home workouts (source).