This study, focusing on women, required just two days per week, concluding that the routine is “behaviorally feasible for busy midlife women.” Many of Evans’ studies have participants strength training just three days per week because “muscles need time to recover - you don’t need to exercise them every day,” he explains. It turns out that strength training is ideal for people with busy schedules or people who aren’t inspired to work out more than a couple of times a week, because that’s all you need. “Our research demonstrates how resilient muscle is even in 50- and 60-year-olds and beyond, and that muscle is astonishingly responsive to exercise,” he notes. START TO LIFT WEIGHTS TO LOSE WEIGHT ANYTIMEĮven if you haven’t been a weightlifter before, Evans’ work on sarcopenia (the loss of muscle mass associated with aging) proves it’s never too late to start. “During aerobic exercise, we use more calories while exercising, but quickly return to our base metabolic rates afterwards,” he adds. The result is a sustained burning of calories and an increased metabolic rate,” Evans explains. “As our muscles get bigger, they trigger protein synthesis, which requires calories. A professor in the Department of Medicine at Duke University and the Department of Nutritional Sciences and Toxicology at UC Berkeley, Evans explains that strength training is key to losing weight because it builds muscle mass. Some of the research she’s talking about is Bill Evans ’ work. “I used to work at a gym and that’s exactly what we were supposed to tell people, but now there’s research that shows that burning fat is about using energy and the most efficient way to use energy is to strength train,” Walker notes. “It’s a really well ingrained myth that running at a low intensity for long periods of time is the way to lose weight,” explains Amber Ellison Walker, a NASM certified personal trainer at I Think I Can Fitness in Minneapolis, Minnesota. Most people think the best way to lose weight is to to spend hours on the treadmill, but more research is showing that building muscle through strength training is the way to go.
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