New to resistance training, short on time, or hit a plateau? Try these tips

This week on The Method, researcher, coach, and competitive natural bodybuilder Dr Eric Helms unpacked how both beginners and experienced lifters can get the most out of their sessions. 

His core message was simple: "The ideal age to start is as soon as possible, and whatever age you happen to be when you start."

The benefits extend far beyond how you look

If you've wondered whether or not it's too late to start strength training, Helms was emphatic that this isn't something you should worry about.

"Whether you are starting at 18 or younger, or you flip that to 81 or older, we have robust data to indicate that all populations and age groups do get stronger with resistance training," Helms explained.

When you lift weights, your muscles pull on your bones to create movement, and that mechanical stress triggers adaptations throughout your body. This can increase your bone density, improve blood sugar regulation, and even benefit your heart health.

For women experiencing perimenopause or menopause, the message is particularly important. According to Helms, "even moderate load training is quite effective for combating and mitigating any losses in bone mass and will also result in gains in muscle mass in most cases." You don't need to lift heavy to see meaningful results.

Starting small actually makes a big difference

If you're new to resistance training, you don't need to overhaul your routine to see changes.

"[People] can even get bigger on a single set per week," Helms said. "The strength gains will actually be quite robust."

Challenging a single muscle group per week can produce measurable strength gains. Many people experience 'beginner gains' when they first start strength training, and this can be incredibly motivating.

To get the most out of your time, Helms suggests full-body sessions using time-saving techniques, like pairing exercises for non-competing muscle groups. For example, doing calf raises after bench press, because these movements work different muscle groups.

Stay consistent to see progress

"The most important thing is that over time you are actually seeing progression," said Helms. "You really want to not be that person in the gym who's doing the same routine 10 years after they started."

This doesn't mean adding weight every session. Instead, it looks like keeping track of how heavy and how much you lift, and seeing if those numbers gradually increase over time.

Experiencing changes creates a positive feedback loop, and that's psychologically valuable for everyone (whether you're a beginner or experienced lifter).

"It's just like playing a video game where you get that dopamine hit from seeing progression and completing the next task," Helms explained. "That's gonna keep you in the gym."

Simple strategies to get stronger

Helms provided tips to help you get stronger, regardless of how experienced you are with strength training. Here are some take-home tips:

• Start with two sessions per week: Full-body workouts using compound movements (like squats and deadlifts) target all major muscle groups without requiring hours in the gym.
• Training through poor sleep or recovery: If you have limited time, try a "minimum effective dose" approach by dropping to 3-5 sets per muscle group per week. Save strength work for days you've slept better, and use machines and lighter reps when you're tired.
• Getting stronger while managing pain: Be mindful of pain, but know that it doesn't always mean you're causing damage. If something hurts, modify the exercise selection, range of motion, load, or rep range rather than stopping entirely.

The full conversation with Eric Helms covers concurrent training, managing pain and injury, and specific considerations for endurance athletes. Listen to the complete episode of The Method for more.

Where to listen

For our full conversation with Dr Eric Helms, listen to The Method podcast.