Its weird to me when two individuals, be they scientists or a combination of a podcaster and a scientist with backgrounds in distinct fields, delve into discussions about the optimal training regimen for achieving optimal health or longevity. These conversations often revolve around topics such as the frequency of weight training, Zone 2 (sadly nobody can explain this properly – its as simple as brisk walk for someone who walks), or sets and reps. Who does it help and how? Are you saying that I take your program, and I will benefit from it? Nope.

Clarification: I am not considering people who are recommended to gain lean muscle mass in this discussion. I am speaking for general public. Also, I am a huge fan of strength training and carry a physique that not many do in terms of muscle quality. So I am not against it. I am against the narrative on the application of it on individual bodies after understanding the subject inside out.

We do not lose lean muscle mass if we are not training. We lose it when we stay inactive. And then how much lean muscle mass do we require? Stop looking at body builders or resistance training freaks for the answers.

Regardless of one’s stature in their scientific domain, the nuances of health and fitness defy a one-size-fits-all approach. There is no universally applicable, optimal program suitable for the masses, and the conventional notions of sets and reps lack a universally applicable concept in this context especially when talking to non-sports crowd.

Strength training is often framed as a survival mechanism, as if previous generations died at 40 due to the absence of weight lifting. Instead of elucidating the essence of strength (walking stairs is strength training of legs for many), the conversation predominantly revolves around the quantitative aspects of lifting, as if it were the sole survival mechanism left on mother earth.

The question arises: who is the target audience for such discussions? Certainly not athletes, as they have dedicated trainers. This leaves everyone else outside the realm of competitive sports, correct?

Considering this broader clientele, can anybody answer these questions for me:

Can practicing yoga optimize strength? Yes.
Can a brisk walk, as opposed to a regular walk, enhance or optimize leg strength? Isn’t it zone 2? Yes.
Can stretching contribute to strength optimization? Yes.
Can climbing up and down stairs a few times optimize strength?
Can lifting your leg (high knees) work on strengthening hip flexors (PSOAS)? Yes.
Can extending the lower back be more effective than doing a bench press for someone who is working in office? Yes.
Can working out the shoulders in all planes of motion be more beneficial than shoulder presses with weights? Yes.
Can getting up a few times from chair optimize strength for someone with a sedentary job?

Lastly, can engaging in these activities result in a loss of strength? NO.

Despite the multitude of research references, the reality on the ground is simple: people need to move, increase their Non-Exercise Activity Thermogenesis (NEAT), maintain healthy and mobile limbs(instead of overactive and inhibited), and, in doing so, strength naturally resides within their anatomy.

In conclusion, while strength training is undoubtedly beneficial. It requires further understanding so that people don’t relate strength with weight training only. So contrary to resistance training belief, one won’t die if they practice yoga, walking, or Pilates over weight training. All these also train strength in many. The key also is the enjoyment and feasibility given one’s location, time, and personal interests. You should like what you do and not get fatigued and stay tired all day. It’s perfectly acceptable if weight training doesn’t align with one’s preferences.

Tailoring fitness routines to individual preferences, lifestyles, and constraints is crucial for promoting sustainable and enjoyable physical activity. Otherwise the general rule that applies to all is – MOVE your limbs.

Ques: Can strength training help?

Absolutely.

Ques: Is it mendatory?

Yes. But people can get the stress required on the  musculoskeletal system via many other ways. It’s not just resistance training and reps that gets you there.

Ques: Can we gain strength via other means instead of lifting weight?

Yes.