| Building strength and muscle benefits a person’s health and longevity. But most Americans don’t lift weights or regularly engage in muscle-strengthening activities. Many people often say they don’t have time to exercise. Experts say that in reality, it probably doesn’t take as long as many people think. Exercise physiologist David Behm and others in his field are promoting the idea of a minimum dose. The concept is in how little you can get away with and still make meaningful progress. Check out this guide to start meaningful strength training:
🏋️ You can make real strength and muscle gains with just one or two quick workouts a week, sometimes in as little as half an hour.
🏋️ The key is to focus on multi-joint exercises, like squats and bench presses. These moves activate one or more major muscle groups at the same time.
🏋️ Studies on resistance training suggest a beginner could start with one workout a week for the first three months. Their routine should incorporate a handful of multi-joint exercises, with one set of about 6 to 15 reps per movement. | 
