Life Kit: Health Get into strength training in 2026
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Dec 30, 2025 
Join NPR health correspondent Will Stone as he debunks common myths about strength training, revealing that both light and heavy weights can build muscle effectively. Discover that just one 30-45 minute session per week can be beneficial, with two sessions providing even better results. Will emphasizes the importance of smart workouts over constant soreness and challenges the 'keep your body guessing' approach. He also shares vital recovery tips and introduces his newsletter, perfect for anyone looking to enhance their strength training journey.
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From Gym Avoidance To Quick Wins
- Mariel avoided weightlifting for years because gyms felt loud, crowded, and intimidating.
- After working with a coach in a quiet gym she quickly felt stronger and less pain, and more capable in daily tasks.
Multiple Paths To Muscle Growth
- Studies show lightweights with many reps and heavy weights with few reps produce similar muscle growth if muscles are substantially challenged.
- The critical factor is effort toward the end of sets, not absolute weight.
Keep Sessions Short And Focused
- Do strength training once a week for 30–45 minutes to get meaningful benefits, and twice a week is better.
- Focus on a few big exercises rather than long gym sessions to gain major health and longevity benefits.