#Resistancetraining

A new wave of scientific consensus is spotlighting resistance training—not just any activity, but lifting weights and using resistance bands—as the so-called “fountain of youth” for adults, particularly those over 50 years old. Recent findings and expert commentary underscore that building and maintaining muscle through strength exercises is one of the most effective ways to stave off the negative effects of aging, from brittle bones to cognitive decline, offering fresh hope for aging populations worldwide—including in Thailand.

A renowned cardiologist and expert in longevity, now aged 70, has revealed that adding strength training to his routine transformed his health, making him fitter than ever—even compared to decades earlier. Sharing insights with TODAY.com, the cardiologist, an authority in cardiovascular medicine and aging research, admits that a lifetime focused purely on aerobic exercises like running and cycling left a critical gap in his regimen: neglecting resistance training. This realization prompted a fundamental shift. Now, after a year of consistently engaging in at least an hour of strength training three times a week, or shorter sessions more frequently, he credits resistance work with boosting his strength and fitness well beyond what aerobic activity alone ever achieved. “If I’m going to be old, I’d rather be strong and old,” he remarked, encapsulating a philosophy with deep resonance for Thailand’s fast-aging society (today.com).

A 70-year-old cardiologist and longevity expert now emphasizes strength training as the missing piece in a lifetime of aerobic exercise. In a recent interview with TODAY, he admitted that focusing mainly on running and cycling made him overlook resistance work. After a year of dedicating at least an hour of strength training three times per week (or shorter sessions more often), he reports greater strength and fitness than in his younger years. “If I’m going to be old, I’d rather be strong and old,” he said, a message that resonates with Thailand’s rapidly aging population.

A growing body of global research is reshaping how we think about aging. Regular exercise—especially resistance training—emerges as the strongest lever to extend healthspan, not just lifespan. The findings stem from research summarized in a new book by the founder of the Scripps Research Translational Institute, which argues that while genes influence aging, daily movement choices have a much bigger impact. The Washington Post reports that studies show genetics play a smaller role than lifestyle in how well people age.

A groundbreaking body of research is overturning long-held beliefs about aging, revealing that regular exercise—particularly resistance training—holds the greatest promise for extending not just lifespan, but healthspan, according to one of the world’s leading longevity experts. Drawing on the findings from “Super Agers: An Evidence-based Approach to Longevity,” a new book by the founder of the Scripps Research Translational Institute, the latest consensus is clear: genes play a surprisingly minor role in who ages well, but everyday choices, such as how we move our bodies, can make an extraordinary difference in how long and how vibrantly we live (Washington Post).

New international research suggests creatine supplementation may offer a small boost to muscle mass and strength in older adults who also perform resistance training. The findings are timely for aging societies like Thailand, where preserving independence in later life is a growing concern.

As Thailand’s population ages, families seek safe, effective ways to maintain muscle and mobility. Sarcopenia—the gradual loss of muscle with age—raises the risks of frailty and falls. A practical, evidence-based approach combining exercise with affordable supplements is increasingly prioritized.

A surge of new research is shedding light on whether creatine supplementation can benefit older adults looking to maintain muscle strength and physical function—a subject of growing interest in aging societies like Thailand. While creatine is best known as a staple among young athletes, recent studies suggest its effects extend modestly into older age, provided it’s combined with resistance training.

As Thai society faces the realities of an aging population, many individuals and families are searching for effective, safe interventions to help preserve muscle mass and independence into later life. Age-related muscle loss, or sarcopenia, underpins higher risks of frailty, falls, and reduced quality of life among seniors. Strategies to slow or reverse this decline are urgently needed, making the question of accessible supplements like creatine highly relevant. But what does the latest science say?

A recent study suggests that dedicating just 30 minutes of weight training twice a week can boost strength and grow muscle in healthy adults. Published in Medicine & Science in Sports & Exercise, the research challenges the idea that effective resistance training requires lengthy gym sessions. For Thailand, where busy lifestyles and rising rates of sedentary behavior are concerns, the finding offers a practical, attainable route to better health.

In the two-month study, 42 healthy participants aged 18–40 trained twice weekly in supervised sessions. Each 30-minute session included a single set of nine exercises targeting major muscle groups. Some participants trained to the point of muscular failure; others stopped with several repetitions in reserve. Regardless of the approach, most participants gained strength and muscle mass, underscoring the powerful impact of even small training doses.

A groundbreaking new study has revealed that just one hour a week of simple, consistent weight training—split into two half-hour sessions—can significantly boost muscle strength and mass, challenging long-held beliefs about the time commitment necessary for effective resistance exercise. The findings, published in April 2025 in the journal Medicine & Science in Sports & Exercise, are likely to inspire busy Thais who cite lack of time as a barrier to exercise, as well as public health advocates eager to promote more accessible approaches to fitness (Washington Post).

A recent scientific breakthrough has revealed that dedicating as little as 30 minutes, twice a week, to weight training can lead to significant muscle gains and improved strength in healthy adults. The study, published in April in Medicine & Science in Sports & Exercise, challenges the widespread perception that effective resistance training demands extensive hours in the gym and sophisticated routines. For the millions struggling to find time for fitness, this research offers a new path toward better health, with powerful implications for Thai society, where chronic diseases and sedentary lifestyles are growing concerns.

A recent study shows that just one hour of weight training weekly, split into two 30-minute sessions, can substantially increase muscle strength and size. The findings, published in Medicine & Science in Sports & Exercise in April 2025, suggest a time-efficient approach that could appeal to busy Thai adults seeking healthier lifestyles. The results are echoed by health experts aiming to make resistance training more accessible in Thailand.

The research involved 42 healthy adults aged 18 to 40 with prior resistance training experience. Over eight weeks, participants followed a minimalist program of two supervised 30-minute sessions per week. Each session included nine full-body exercises targeting both upper and lower body muscles. After eight weeks, most participants showed measurable gains in muscle mass, strength, and power, regardless of whether they pushed to total fatigue or finished with some energy left.

The age-old question “How long does it take to build muscle?” sparks endless debate in gyms, fitness chats online, and among health experts. Contrary to the promises of quick-fix routines and miracle supplements scattered across social media, leading research and fitness experts agree: building real muscle is a slow but attainable journey that rewards consistency, smart planning, and healthy habits. For health-conscious Thais — from fitness beginners at ฟิตเนส near home to seasoned bodybuilders in Bangkok’s bustling gyms — understanding the science behind muscle growth can mean the difference between fleeting fads and lasting results.

The question “How long does it take to build muscle?” is common in gyms and online chats. Across research and professional guidance, the answer remains steady: real muscle growth takes time, with progress driven by consistency, smart planning, and healthy habits. For health-conscious Thais—from beginners training at local clubs to Bangkok’s seasoned lifters—understanding the science helps distinguish lasting results from passing trends.

Hypertrophy, the technical term for muscle growth, starts when targeted exercise applies enough tension to muscle fibers to trigger adaptation. A fitness expert from a leading urban clinic explains that this tension activates biological signals that elevate muscle protein synthesis, integrating new proteins into fibers to increase size and strength. Resistance training—using dumbbells, barbells, or bodyweight—remains essential to spark this process. The goal is challenging effort that promotes growth while avoiding injury or burn-out.

New science is reshaping our understanding of muscle memory. It’s not just the brain that remembers a move; muscle cells themselves can retain a “memory” of past training. This epigenetic memory involves chemical changes to DNA in muscle tissue that make recovery after a break faster and training more effective. Pioneering work by researchers including Dr. Adam Sharples shines a light on how muscles prime themselves for regrowth, offering practical guidance for athletes, patients recovering from injury, and anyone maintaining strength over time.

Research breakthroughs are challenging what most of us believe about “muscle memory,” showing that the roots of athletic resilience and recovery run deeper than just the brain’s capacity to recall an old dance step or bicycle ride. Instead, our muscles themselves can “remember” past training and respond faster to exercise after a break – thanks to changes in gene expression known as epigenetic memory. Recent studies, including pioneering work by Dr. Adam Sharples and colleagues, have brought this hidden capacity to light, offering hope and guidance for athletes, patients recovering from injury, and anyone striving to maintain strength over a lifetime (Wired; Nature).

The age-old debate over whether high-repetition, low-weight workouts or low-repetition, high-weight sessions are best for building muscle has taken center stage once again, thanks to recent scientific findings. A new study published in the Scandinavian Journal of Medicine & Science in Sports sheds fresh light on how different resistance training strategies uniquely influence muscle growth, particularly within the hamstrings—a muscle group critical not just for athletes, but for anyone wanting strong, functional legs. With gym culture on the rise across Thailand and Asia, these insights are especially timely for local fitness enthusiasts, trainers, and the expanding community of health-focused individuals.

A fresh look at how we build muscle is resonating with Thai fitness communities. A recent study in the Scandinavian Journal of Medicine & Science in Sports examined how high-load, low-repetition training compares with low-load, high-repetition methods—especially for the hamstrings, a key muscle group for leg strength and daily mobility. With gym culture expanding across Thailand, these findings come at a timely moment for athletes, recreational lifters, and fitness professionals alike.

Could three simple exercises help you live a longer, healthier life? According to renowned trainer Ollie Thompson, the key to “living better for longer” might be hiding in your gym routine. In a recent interview with The Independent, Thompson—founder of the performance-based health company Welltolead—singlehandedly champions resistance training as a crucial pillar for promoting health, longevity, and vibrancy in later life, saying, “the benefits of maintaining healthy muscle are highly underrated” (The Independent).

Could three straightforward exercises help you live longer and healthier? A prominent trainer argues that “living better for longer” starts in the gym. In a recent interview, the founder of a performance-driven health company champions resistance training as essential for health, longevity, and vitality in later life, noting that healthy muscle often doesn’t receive the attention it deserves.

Why it matters for Thailand? Like many middle- and high-income countries, Thailand faces an aging population and rising rates of noncommunicable diseases. Practical aging solutions that preserve independence and mobility are increasingly prioritized. Data from Thailand’s Ministry of Public Health shows that one in five people over 60 experience sarcopenia, a decline in muscle mass that threatens daily function and drives healthcare costs.

A growing body of international research suggests that weight training, or resistance training, can meaningfully slow cognitive decline in older adults and may even help reverse some effects. This finding shines a light for Thailand’s aging population, where the number of seniors is projected to rise sharply in coming decades. By offering practical, drug-free strategies to protect brain health, the approach aligns with Thai values of family care and active aging.

A new wave of international research is offering hope for Thailand’s rapidly aging population—weight training, commonly known as resistance or strength training, may meaningfully slow and even help reverse cognitive decline in older adults, according to a study highlighted by Medical News Today in April 2025 source. In a country where the number of elderly is projected to surpass 20 million by 2050, these findings shine a light on accessible, drug-free strategies to protect brain health and independence across Thai society.

A new study points to weight training as a potential tool to reduce dementia risk, offering hope for an aging global population. Researchers from UNICAMP in Brazil found that resistance exercise may play a meaningful role in delaying or preventing dementia, a condition characterized by memory loss and behavioral changes.

Dementia affects around 55 million people worldwide, and numbers are rising with aging populations. While there is no cure, lifestyle choices are a central defense. Prior research suggests lifestyle changes could prevent up to 45% of dementia cases, and the latest study reinforces resistance training as a valuable preventive measure.

A recent study has unveiled a promising approach to combating the onset of dementia, a progressive brain condition affecting millions globally. Researchers from the State University of Campinas (UNICAMP) in Brazil have discovered that weight training might play a crucial role in reducing dementia risk, offering hope to an ageing population facing the rising tide of this syndrome marked by memory loss and behavioral changes.

Dementia affects an estimated 55 million people worldwide, a number anticipated to increase as populations age. With no known cure, lifestyle changes remain a primary defense against the disease. Previous research has suggested that lifestyle adjustments could prevent up to 45% of dementia cases, and the latest study adds to this body of evidence by identifying resistance exercise as a key preventive measure.