#Strengthtraining

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.

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 health experts shows that lasting fitness comes from a three-pronged approach: combine aerobic exercise, strength training, and stretching. For Thai readers, this integrated routine offers a practical path to better heart health, stronger muscles, and better balance as they age.

Thailand’s Ministry of Public Health and the World Health Organization already emphasize physical activity as essential for preventing heart disease, diabetes, and stroke. Yet recent expert summaries suggest many people may miss out on full benefits when workouts are too one‑dimensional. While brisk walking or cycling remains important, pairing it with resistance training and regular stretching enhances cardiovascular health, builds muscle, and preserves mobility over time.

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.

As summer approaches, beach-body chatter floods social feeds and lifestyle columns. Yet fresh research and expert guidance highlight an often-overlooked area: the back. Recent features emphasize that a strong, well-balanced back matters not just for looks, but for everyday health and resilience as we age. With public figures like Jennifer Lopez showcasing toned backs at 55, Thai readers are asking how science explains back health and which exercises deliver both form and function.

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.

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.

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).

A global shift is reshaping gyms: more people are swapping treadmills for barbells, embracing resistance training as a core part of fitness. The trend’s momentum, highlighted by a recent Guardian piece on why gym-goers are abandoning cardio for weight training, resonates with Thai enthusiasts who are eager to build muscle, improve posture, and pursue overall well-being.

In Thailand, health awareness is rising post-pandemic, and a younger generation is driving demand for strength programs. Thai gyms—from chic city clubs to neighborhood centers—report growing interest in weight-training classes and free-weight areas, echoing international developments. Data from local health authorities suggests resistance training offers benefits beyond aesthetics, complementing cardio for better heart health and metabolic outcomes.

A fresh view on fitness is reshaping how people approach health. Harvard Health Publishing recently highlighted a three-pronged plan for lifelong wellness: combine moderate aerobic activity, short bursts of vigorous exercise, and regular strength training. This evidence-based approach aims to improve heart health, preserve muscle, and support longevity for diverse populations, including Thai readers.

Why this matters for Thailand Thailand faces a health transition marked by rising non-communicable diseases such as heart disease, diabetes, and hypertension. Urban lifestyles mean more time spent sitting, while the population continues to age. Thai families often care for older relatives, making mobility, independence, and cognitive vitality key concerns. Clear, practical exercise guidance is increasingly valuable for households nationwide.

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.

How much exercise is truly enough for good health? For busy Thai readers balancing work, family, and social life, clear guidance can be the difference between nothing and taking that first, essential step. A wave of expert-backed advice and recent research now shows that even small amounts of movement matter, and consistency beats perfection every time.

The message resonates across Thailand, where rapid urbanisation and sedentary routines are taking a toll. The World Health Organization identifies physical inactivity as a leading risk factor for non-communicable diseases such as heart disease and diabetes, which remain top causes of premature death in Thailand and around the world. New guidelines from international health authorities and Thai public health groups align with a simple truth: small, regular movement yields meaningful health benefits.

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).

A core question in health debates remains: how much exercise do we really need each day? Global health authorities and recent research offer flexible, encouraging guidance that fits Thai lifestyles. The message is simple: small, regular movement adds up, and every step matters.

For busy Thais juggling work, finances, and Bangkok’s pollution, the classic image of endless gym sessions or exactly 10,000 steps a day is not only daunting—it’s unnecessary. Long-term health comes from staying active in a way that fits your life. The World Health Organization’s guidelines align with this view, and large studies support it, showing that any movement is better than none.

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?

Protein is essential for building and repairing muscle, but how much you need depends on activity, age, and body weight. For a typical sedentary adult, the minimum daily intake is about 0.8 grams per kilogram of body weight. So, a Thai weighing 60 kilograms would aim for around 48 grams daily—roughly the amount in a serving of grilled chicken or a combination of eggs and tofu. This baseline helps prevent muscle loss; anyone pursuing gains from resistance training will require more.

A rising NFL trend is challenging traditional gym wisdom. Jalen Hurts, famed for a college-era 600-pound squat, now minimizes squats in his routine. Instead, he and long-time trainer Taylor Kelly focus on joint health, shoulder stability, and real-world mobility to support a longer, more durable career. This shift, highlighted in Men’s Health, offers valuable lessons for Thai athletes, trainers, and PE teachers seeking sustainable performance.

In Thailand’s diverse sports culture—Muay Thai, sepak takraw, golf, and football—injury prevention matters as much as strength. Hurts’s approach demonstrates that success can come from quality movement, not just heavy lifts. For local gym-goers and competitive athletes, the message is practical: build resilience through controlled, functional exercises.

Romanian deadlifts (RDLs) are emerging as a practical, evidence-based exercise for golfers seeking to improve performance, balance strength, and reduce injury risk. In Thailand, where golf attracts players of all ages—from young enthusiasts to retirees—RDLs offer a compact, flexible tool to enhance on-course stability and daily movement.

Golf relies on more than technique and focus; physical conditioning underpins power, control, and longevity. Sports science increasingly shows that targeted strength work translates to steadier swings and fewer injuries. RDLs differ from traditional deadlifts by starting from a standing position and hinging at the hips to lower the weight. This places emphasis on the posterior chain—the hamstrings, glutes, and lower back—crucial for powerful, controlled rotations in the golf swing. As a trainer notes, dumbbell RDLs specifically help generate power while reducing injury risk.

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.