#StrengthTraining

A new wave of research and expert-backed fitness guidance is reshaping how women approach weight gain and muscle loss during and after menopause, highlighting strength training as a keystone not only for physical health but for longevity and overall well-being. As data shows, after age 30, adults typically begin to lose muscle mass at a rate of 3–8% per decade—a process that accelerates even more after age 60, especially for women facing the added effects of menopause-induced hormonal changes. Traditionally, many women have favored cardio over resistance exercise due to fears of “bulking up,” but new evidence reveals this approach may be leaving them more vulnerable to muscle and bone loss as they age (Today.com).

A wave of new fitness insight is overturning long-held beliefs about how to lose body fat. According to a recent feature by CNET, you don’t have to pound the pavement or run for hours to achieve your weight loss goals—strength training could be the more effective and sustainable path. The article, based on input from prominent fitness professionals, breaks down why lifting weights not only builds muscle but also sparks fat-burning mechanisms that continue working long after you leave the gym. This shift in perspective is highly significant for Thai readers navigating busy urban lifestyles, cultural dietary norms, and growing public health concerns related to obesity and chronic disease.

Pushing through sweat and exhaustion has long been celebrated as the hallmark of an effective strength training routine, but new research highlighted by The New York Times suggests that lifting weights until complete muscle failure may not be the only—or even the best—path to building strength and muscle. For Thai readers, where gym culture and fitness trends are becoming more popular, these findings could transform how both fitness enthusiasts and beginners approach their workout routines.

A new wave of research and expert opinion is reshaping traditional advice on the best exercise for older adults in Thailand, with physiotherapists increasingly steering retirees away from the old staples of swimming and running. Citing recent scientific studies and the experience of clinical practitioners, physiotherapists now recommend targeted strength training as the most important form of exercise for those over 60, providing benefits that extend beyond heart health and stamina to include vital support for mobility, independence, and overall quality of life (okdiario.com).

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 growing body of research is challenging the old notion that extended workouts are the only path to good health. The latest studies, including a high-profile review published in Nature Medicine and work from NTNU’s exercise physiology specialists, point to “micro workouts”—short, high-intensity sessions lasting just a few minutes—as being remarkably effective in boosting heart health, muscle strength, and overall longevity. For Thai readers living fast-paced lives amidst city congestion or work demands, the message is clear: even brief bursts of exertion can deliver outsized benefits to yourself and society at large (news-medical.net).

A seemingly simple fitness challenge—doing 11 standard push-ups—has sparked viral debate online and on popular podcasts, raising questions about its scientific merit for health and longevity. The latest surge of interest comes after a U.S. orthopedic surgeon, appearing on the Mel Robbins Podcast and echoed across TikTok, declared that “every woman should be able to do 11 push-ups”—and that modified “girl push-ups” don’t count. As the challenge gains traction on Thai social media, experts caution against over-simplifying the science behind push-ups, fitness, and health.

A growing body of research highlighted by Harvard Health underscores the importance of a “three-pronged” approach to exercise, emphasizing that optimal health is best achieved not simply through aerobic workouts, but by integrating different training types into a regular routine. This strategy—which combines moderate-intensity aerobic exercise, resistance (strength) training, and stretching or flexibility work—has profound implications for Thai readers seeking sustainable ways to improve fitness, prevent chronic disease, and maintain independent living as they age.

A new fitness trend is sweeping through gyms worldwide: more people are swapping treadmills for barbells, with weight training gaining unprecedented popularity over traditional cardio. This shift, highlighted in The Guardian’s recent report “Treadmills are out, barbells are in: why gym-goers are abandoning cardio for weight training”, signals a significant reconsideration of what it means to stay fit in 2025—a trend Thai fitness enthusiasts are eagerly embracing.

The trend matters profoundly for Thai society as health-consciousness grows across the nation, fueled by post-pandemic priorities and a younger generation that’s keener than ever on building muscle, improving posture, and achieving an overall healthy lifestyle. Traditionally, Thai fitness culture has revolved around group aerobics, running in parks, and cycling along rivers. However, Bangkok’s gyms, from upscale fitness clubs to local neighborhood centers, now report an uptick in weight training classes and free-weight area use, mirroring the Western shift. Research suggests this move is grounded not just in aesthetics but in robust scientific evidence about the benefits of resistance training over—or alongside—steady-state cardio.

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.

A fresh perspective on exercise is shaking up how we approach physical wellbeing, with new recommendations from Harvard Health Publishing advocating a “three-pronged” strategy for optimal fitness. This approach, derived from years of research and now the subject of renewed attention in 2025, consists of combining moderate-intensity aerobic exercise, vigorous-intensity aerobic bursts, and regular strength training—a formula that promises to boost cardiovascular health, maintain muscle strength, and promote longevity (Harvard Health).

As summer approaches, the annual wave of advice for achieving the ideal beach body floods social media and lifestyle columns. While chiseled abs and robust biceps dominate these conversations, new research and expert opinions highlight an often-overlooked part of the body: our backs. Recent features like “The best exercises for a toned back” in The Times offer fresh perspective on how vital a strong, sculpted back is—not just for aesthetics, but for everyday health and resilience as we age. With global icons such as Jennifer Lopez at 55 proudly displaying toned backs, many Thais are now asking—what’s the science behind a healthy back, and which exercises work best to enhance both form and function?

A new exercise trend has swept the fitness world, one that its inventor insists is “Not Pilates”—yet it draws curious crowds precisely because it blends elements of Pilates and bodybuilding into an intense, science-driven workout. This hybrid phenomenon, known as the Lagree Method, has attracted global attention and continues to expand, with recent features in the Los Angeles Times as well as fitness blogs and scientific reports discussing not only its popularity but also its unique physiological benefits (LA Times, Lagree Academy, Lagree Fit 415). For Thai readers considering current exercise trends or looking for fresh ways to stay healthy, this global movement offers intriguing lessons.

In the ceaseless debate about fitness and health, a core question remains: How much exercise should a person really do every day? Recent guidance from leading global health authorities and respected experts, alongside new research summarized by The Independent and reinforced by fresh scientific evidence, offers surprisingly flexible – and encouraging – answers for Thais at every age and fitness level. The bottom line is clear: less can be more, and every move counts (The Independent).

How much exercise is truly enough for good health? For busy Thais juggling work, family, and social life, knowing exactly how much movement is needed can make the difference between doing nothing and taking that first, critical step. Now, a new wave of expert-backed advice and landmark research clarifies just how simple – and how impactful – adding regular movement can be, whether you’re a gym enthusiast or a “ชาวออฟฟิศ” (office worker) struggling for time.

As NFL fans cheer on Jalen Hurts for his explosive runs and unyielding durability, a recent revelation by his trainer is turning conventional wisdom on athletic training upside down. According to an exclusive feature in Men’s Health, Hurts, renowned for a jaw-dropping 600-pound squat during his college days, now rarely includes squats in his workout regimen. Instead, the Philadelphia Eagles quarterback and his longtime trainer, Taylor Kelly, are focusing on exercises designed to prolong his career by prioritizing joint health, shoulder stability, and real-world mobility—an approach that emphasizes quality over traditional muscle-building routines (Men’s Health).

In a provocative new analysis that’s sparking heated discussions among gymgoers worldwide, internationally renowned exercise scientist Dr. Mike Israetel has named five commonly performed exercises that he considers largely ineffective—labeling them “a waste of time”—and offers evidence-based alternatives expected to yield better muscle gains, joint protection, and gym satisfaction. The advice, originally published by Men’s Health UK, arrives as Thai fitness culture booms, with more people than ever seeking smart, science-backed approaches to strength and health. Understanding which exercises truly deliver is crucial for busy Thais, from seasoned fitness buffs in Sathon to working parents trying to squeeze in a morning workout before facing Bangkok traffic (Men’s Health UK, 2025).

The right amount of protein for muscle building—long a debated topic among athletes and health enthusiasts—has become clearer thanks to a wave of recent international studies. New research, echoed in a recent feature from NDTV, is helping Thai readers cut through myths and expensive supplement marketing in pursuit of real gains from both diet and exercise. So, exactly how much protein do you need, and does it matter whether it comes from animal or plant sources? And crucially, are Thais consuming protein the right way for both muscle and overall health?

Romanian deadlifts (RDLs) are gaining recognition as a “magic exercise” for golfers seeking to boost their performance, balance strength, and reduce injury risk, according to a recent Golf Digest article featuring expert guidance from certified fitness trainer Jonathan Avalos. As golf continues to surge in popularity throughout Thailand—especially among younger generations and retirees—exercises that combine efficiency, versatility, and injury prevention are becoming ever more relevant. For Thai golf enthusiasts and coaches looking to sharpen their physical game, RDLs offer benefits that extend beyond the fairways and into everyday life.

A quiet revolution is taking place on gym floors around the world, and it is increasingly visible in Thailand’s major cities: women are flocking to squat racks and barbells, reshaping not only the demographics of strength training but the very layout of fitness centers. As reported in Bloomberg, traditional cardio-heavy gyms from New York to Bangkok are swapping out rows of treadmills for weightlifting platforms and strength machines, in response to a major cultural shift—women are now lifting heavier and training harder than ever before, prompting an industry-wide rethink of gym design and fitness programming (Bloomberg).

A daily walk in Lumpini Park or along your neighborhood soi is a treasured routine for many Thais. For years, walking has been hailed as the simplest path to good health—a prescription that’s free, low-impact, and within reach for almost everyone. However, new research and expert consensus reveal that while walking is indeed beneficial, it doesn’t provide the full spectrum of fitness needed to maintain health, especially as we age. Recent reporting in India Today, reinforced by medical studies worldwide, urges people not to rely solely on walking if they want to preserve muscle, bone strength, and balance throughout their lives (India Today).

Staying active isn’t just about looking younger—it’s crucial for maintaining independence and well-being as we age. A compelling new report, drawing on fitness experts and endorsed by leading health institutions, highlights three key exercise types that can unlock strength, stability, and resilience well into your golden years. Contrary to long-standing misconceptions, physical activity is not only safe for older adults but essential: it staves off chronic disease, strengthens the body, and uplifts the mind. For Thailand’s rapidly aging population, these science-backed routines hold the potential to transform daily life, giving Thai grandparents energy to play with grandchildren (หลาน), join community events, or even embark confidently on temple pilgrimages (ไปวัด).

For Thai fitness enthusiasts balancing work, family, and other commitments, time-efficient workouts that still deliver results are not just a wish—research shows they are very much a reality. Recently, exercise scientist Dr. Mike Israetel highlighted the top five most efficient strength-training exercises, aiming to help people get “ultra jacked” in the shortest possible time. His list, presented in a detailed YouTube analysis and summarized by Yahoo Lifestyle, focuses on maximizing both strength and muscle size (hypertrophy) through compound, full-range movements, marking a significant, evidence-based shift away from long, isolated workout sessions. This news has quickly become a topic of interest across fitness forums and gyms in Bangkok, Chiang Mai, and beyond, resonating deeply with those seeking smarter—not just harder—ways to train (source: https://www.yahoo.com/lifestyle/5-most-efficient-exercises-adding-160000417.html).

Exercise routines across Thailand may soon get a shakeup, thanks to new advice from world-renowned exercise scientist Dr Mike Israetel, who recently called out five common gym moves as “a waste of time” in a MensHealth UK feature dated April 10, 2025. Dr Israetel—co-founder of Renaissance Periodization and a respected figure in the global fitness community—argues that smarter exercise choices can lead to greater muscle growth and injury prevention, a claim especially relevant for fitness enthusiasts and trainers navigating Thailand’s fast-evolving wellness landscape (MensHealth UK).