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| Home > Publications database > Meeting the WHO guideline on muscle-strengthening activities does not have to be time-consuming: a discussion of time-saving strategies. |
| Journal Article | DKFZ-2026-01830 |
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2026
Frontiers Media
Lausanne
Abstract: The World Health Organization (WHO) recommends performing muscle-strengthening activities at moderate or greater intensity, involving all major muscle groups, and on at least 2 days per week. However, estimates suggest only about 10-30% of the general population meet the guideline on muscle-strengthening activities, limiting overall (aerobic and muscle-strengthening) physical activity guideline adherence. Lack of time is a commonly cited barrier to being physically active and to performing muscle-strengthening activities specifically. To address this barrier, this Perspective describes evidence-based strategies, including exercise snacks, minimal-dose approaches, and time-saving programming (e.g., using supersets), that improve the time-efficiency of resistance training and may improve adherence to guidelines on muscle-strengthening activities. Upon introducing these strategies and the corresponding evidence, we describe how they could be applied in practice in various exemplary real-world scenarios differing in both time and equipment availability.
Keyword(s): Humans (MeSH) ; Resistance Training: standards (MeSH) ; Resistance Training: methods (MeSH) ; World Health Organization (MeSH) ; Guideline Adherence (MeSH) ; Time Factors (MeSH) ; Muscle Strength: physiology (MeSH) ; Exercise (MeSH) ; exercise snack ; guidelines ; minimal-dose ; muscle-strengthening activities ; physical activity ; resistance training ; time
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