Resistance Training
Lift. The most defensible move in the entire stack.
What it does
If you do nothing else, do this. Resistance training preserves muscle mass, improves insulin sensitivity, and tracks with lower all-cause mortality across every cohort that has measured it. 3–5 sessions/week, compound lifts, progressive overload — the benefits compound like the loads.
Mechanical tension drives myofibrillar protein synthesis; repeated bouts produce hypertrophy and strength. Skeletal muscle's role as a glucose sink explains much of the systemic benefit; mechanical loading also signals bone density.
What the evidence shows
Overall evidence strength: High certainty
Who it's for, who should skip
Everyone. 8–15 working sets per muscle group per week captures most of the benefit; volume maximalism buys diminishing returns and rising injury risk.
Measuring it
Retest Grip strength — Periodic reassessment — no guideline interval..
Stacking & alternatives
Access & cost
Self-directed — no purchase required.
Last reviewed 27 August 2026.