Exercise Time

Perhaps the most common reason people do not exercise is lack of time. The beauty of resistance training especially when you follow the advice here is exercise doesn’t require much of a time commitment. In the first study, I published participants exercised 3 times per week for about 35-45 minutes per session. Total training time per week was about 2-2.5 hours that resulted in improvements in muscle mass and strength following the 8-week intervention (Thomas & Burns, 2016).  

Keep in mind this study was conducted with trained participants. I have since adapted my recommendations to less strength training per week.

Regarding resistance training prescription there appears to be a minimum dosage needed and this minimum dosage is less than most follow.

Strength training two days per week at 30 minutes per session does produce tremendous improvements in muscle mass and strength.

Further, I have witnessed many individuals improve in strength and muscle mass completing just one total-body strength session weekly with the total training time of that session being less than 30 minutes.

In my training, I exercise twice per week with each session lasting 15-20 minutes. I have been strength training for over 30 years and I have found that less is more.

When you exercise using the basic movements that engage a lot of muscle mass you don’t need much training volume.

We have seen this at my training center over and over. In fact, I haven’t had one client who trained at this frequency not improve in strength and muscle mass in short order.

Stay Strong,



Thomas, M. H., & Burns, S. P. (2016). Increasing Lean Mass and Strength: A comparison of high-frequency strength training to lower frequency strength training. International Journal of Exercise Science, 9(2), 159-167.



I have spent over 30 years being a student of resistance training and applying knowledge within the laboratory of my own body.  I have altered every training variable possible to improve strength, muscle mass, and health.  

After all of this research, I have found that what worked early in my exercise career is just about the same advice I would give today.  The only difference is today I have greater confidence in my recommendations that experience brings.  Training programs recommended here are backed by my own experiences, the 30 years of training of clients, and support from research.

Just about every training study that assesses outcomes such as muscle mass, strength, and power results in similar improvements in those outcomes as a result of the program. The phrase you will see in the literature is, “these results demonstrate no significant difference between groups” for whatever variable researchers are examining.  One might say we can perform any exercise routine and achieve benefits and that is true to an extent.  Perhaps researchers are asking the wrong questions. Finding a safe, practical approach to exercise is a more appropriate question. The approach we should implement is one that maximizes the benefits of resistance training while limiting injury potential.

Exercise Selection and Volume

Many exercise programs consist of way too much training volume along with dangerous exercise selection. These two issues are so rampant in the exercise world today that both the general population and exercise professionals are confused at best. My goal here is to educate you on effective exercise prescription providing you with a laser-focused program that mitigates your chance of injury and overuse.  All routines I will write about are routines I have followed.  Of course, you should use your own judgment before following any program, and certainly, you need to be medically cleared to exercise. I will cover the importance of appropriate exercise selection more in upcoming blog posts. This topic is the most important element to consider regarding exercise prescription.

Youth Exercise

The thoughts of the beginning of my resistance training journey lead me to a current state of thinking about the purpose of this writing. I have three boys and two of them are involved in sports. Most coaches are encouraging young athletes to engage in a conditioning program and rightfully so. However, safe, prudent strength exercise programming information is in limited supply. I can think of no other population that I want to serve than our youth. Therefore, the main purpose here is to distribute evidence-based, practical, and safe strength training information appropriate for youth.  If only I had been able to find a mentor or resource to form the basis of my training. Such a mentor would have shortened my time to success and reduced my chance of injury. Yes, I have experienced some major injuries over my 35 years of resistance training and some of what I will share will be information related to what I would have done differently.

Be Careful Who You Listen To

I have observed coaches recommending exercises that offer minimum benefits but expose athletes to extreme risk of musculoskeletal injury. The thing about some musculoskeletal injuries is that they are permanent, affecting a youngster long after their athletic career.  Resistance training should improve performance and be designed with the concept of individual differences at the forefront. Strength and conditioning programs are often written with ego and “routine” as the driving force. For example, the dogma that all athletes must perform barbell squats, deadlifts, and power cleans regardless of orthopedic status or biomechanical traits is a recipe for injury. Young athletes report pain and discomfort only to feel the pressure from coaches or a tribe to continue with such a risky exercise. Resistance training exercise should not cause pain within joints but rather stress the muscles surrounding a joint. Frankly, some exercises are just not suitable for certain body types based mainly on the biomechanics and or physiological makeup of the individual. I will dive deeper into these topics in future posts. Until then…

Stay strong,