In my previous article, two weeks ago, I wrote about the benefits of resistance training (lifting weights, fir example). I wrote that resistance training is associated with a 21% lower risk of all-cause mortality, a lower incidence of heart disease and hypertension, and better physical functioning. I relied on an overview of systematic reviews by Dr. El-Kotov whose conclusion read: “Overall, resistance training improved health outcomes in adults and the benefits outweighed the harms.”

The question remained, Where does one find the time, in their busy schedule, to take part in a resistance training program?

To answer this question, I consulted with two sources.

First, to better familiarize myself with the different aspects of weight lifting, I scheduled a series of training sessions with Tim Martin, a personal trainer and the manager at Marquette’s Anytime Fitness. Tim became an invaluable resource. He was both pleasant and knowledgeable.

The program he designed for me consisted of a gradual and systematic introduction to a series of exercises of increasing difficulty and complexity. Some of the exercises, bicep curls, for example, were familiar. Other exercises involved muscles I knew existed from the anatomy lessons I took in medical school, but which I have failed to use in my daily life.

I learned about exercises whose names stirred my imagination: the Farmer’s Carry; the Lawnmower Pull; Stir the Pot: and one I found both entertaining and ominous, the Skull Crusher.

From Tim, I learned that the difficulties encountered in resistance training are often a matter of perception. Before embarking on pushing a heavy-weighted sled up and down a long corridor, he suggested I would imagine myself pushing the sled “downhill both ways.” He told me: “I know it isn’t possible from a Physics standpoint, but it may help from a psychological one.” He was right.

The sessions weren’t long. They stretched for 30-40 minutes each and were surprisingly enjoyable. There was homework too. I was to perform a different set of exercises 2-3 times a week, an endeavor that would have taken me, including the session with Tim, a total of up to two hours a week. In other words, for most people, including myself, resistance training is doable.

Where does one find the time, in their busy schedule, to take part in a program of resistance training? In my search for an answer to the question, I stumbled upon an article by Vegard M. Iversen. It had an intriguing headline, No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review.

The article, published in Sports Medicine in 2021, relies on and summarizes multiple scientific studies (it cites 107 different articles). Here are the main findings, which I rephrased for clarity, written in the form of advice on how to perform resistance training in a time-efficient way:

The number of weekly training sessions is less important than the training volume (weight x repetitions).

Perform four weekly sets per muscle group.

These muscle groups should include, at a minimum: one leg pressing exercise, such as squats; one upper body pulling exercise, such as seated rows or pull-ups; and one upper body pushing exercise such as bench press.

Each set should consist of lifting at the heaviest weight you can lift for 6-15 repetitions.

Instead of using single-joint exercises (targeting a specific muscle; bicep curls, for example), use multi-joint exercises (activating several groups of muscles at the same time; squat, bench press, and barbell row, for example).

Rather than training one side of the body at a time (split squats or bicep curls on the right, then on the left), train both sides of the body at the same time.

You can perform these exercises at a gym, or at home, using a set of free weights (dumbbells for example), elastic bands, or your body weight.

Use time-saving strategies such as superset training: instead of taking a period of rest between each set, perform two or more exercises in succession with limited or no rest between them.

If you are pressed for time, skip stretching and general warm-up (the authors state that “specific warm-up can be useful when training with heavy loads”).

And some last words of caution and then advice: If you decide to embark on a resistance training program, consult your doctor first. If you can afford it, schedule several sessions with a personal trainer or with a friend or relative who is experienced in resistance training. This will make your training journey more enjoyable and safer. I feel that it will also increase the chances you will stick with a resistance training program.

Shahar Madjar, MD, MBA, is a urologist and an author. He practices in Michigan, at Schoolcraft Memorial Hospital in Manistique, and in Baraga County Memorial Hospital in L’Anse. Find his books on Amazon. Contact him at smadjar@yahoo.com.