The Importance of Resistance Training

Are the “gym bros” right?

It would appear so, at least in part.  While doing one rep maxes to impress your friends or skipping leg day is not advised, doing resistance training (most often with weights) is probably one of the best things you can do to increase your lifespan.

Multiple studies have shown that resistance training is the best for building and maintaining muscle mass, which has been tied to longevity.  Get stronger and live longer.

How much should you exercise? 

Most experts recommend getting at least 150 minutes of moderate-intensity physical activity with at least two days of muscle strengthening activity per week.  I highly recommend doing squats (even with just your own bodyweight is OK), and if you can't do squats, walking on a treadmill with 10% incline is also excellent for building leg muscles.

What are some ways to promote muscle recovery after exercise?

First and foremost, a high-protein diet is essential to keeping your muscles happy.  Aside from that, interventions such as sauna or red light therapy have been shown to help improve muscle recovery.  

Magnesium supplementation is also useful for muscle relaxation; it can also help with sleep. 

Always check with your doctor before starting any new supplement to make sure it is safe for you.