In the world of fitness, when something sounds too good to be true, usually it is. However, according to certified trainer Danny Matranga, two strength training sessions a week can make a real and lasting difference in physical, metabolic, and cognitive health.
These routines, which take up just 1% of your weekly time, offer noticeable results for those just starting out. From improvements in body composition to increased energy and less joint pain.
Little by little
Matranga emphasizes that beginners don’t need to train every day or follow advanced routines to reap the benefits. “You’ll only progress to the extent that you can recover,” he says.
For someone new to exercise, the right stimulus can be achieved with one or two sessions a week, as long as the body has enough time to adapt. In addition to stimulating muscle growth, strength training supports bone health, blood sugar control, and cognitive function.
“With just two resistance training sessions per week, you’ll have better blood sugar levels. Improved bone density, improved cognition, and improved motor control,” says the expert.
Full-body workouts without a gym
The expert suggests full-body routines as the most efficient option for those seeking results in the shortest possible time.
This type of training recruits all major muscle groups in a single sesión. So two workouts per week are enough to generate significant adaptations. As a practical example, Matranga suggests a simple combination with dumbbells: goblet squats, Romanian deadlifts, shoulder presses, and one-arm rows.
For this type of exercise, a gym isn’t required. The important thing is that the stimulus is sufficiently challenging. Matranga recommends aiming for 12-15 repetitions per set, with weights that challenge the muscle without compromising technique. If you don’t have heavy weights, you can work for a time or until you feel the muscle burn. Always trying to maintain clean execution.
Less is more
More repetitions also allow you to practice the movement and perfect your technique, which is crucial in the early stages of training. “Lifting weights is a skill, just like any sport,” says Matranga, comparing it to practicing your golf swing.
In short, for beginners, less is more: two well-executed sessions per week can offer enormous physical and mental benefits. As your body adapts, you can progressively increase the load, but always with a realistic and sustainable approach. As Matranga says, “most of the magic happens in those first two hours of work each week.”
With information from Actualidad RT.com
- Electrical Shocks, a Real Danger on Summer Afternoons - 6 de August de 2025
- Just two days a week, the right dose for the gym - 6 de August de 2025
- Soto will participate in the World Boxing Championship in Liverpool - 5 de August de 2025