Part 2: Have you tried “resistance exercise snacks”?

🏋️ A study in Frontiers in Public Health (2024) concluded, “Resistance exercise snacking (RES) could be an effective approach for the workplace health promotion (WHP) to promote resistance training (RT) in inactive women with sedentary occupations and improve their muscle mass.”

🏋️ The authors defined RES as “brief (e.g., ≤ 15 min) RT bouts executed frequently throughout the week or day (e.g., 5–7 RES per week) at low intensities (e.g., bodyweight) with minimal to no equipment (e.g., resistance bands or portable weights)” (Fyfe et al. 2022).

🏋️ For example, the exercises utilized in study consisted of bodyweight exercises such as squats, wall sits, pushups, lunges, heel raises, and standing leg lifts.

What are your “resistance exercise snack” strategies?

Sources:
💠 Brandt T, Schwandner CTL, Schmidt A. Resistance exercise snacks improve muscle mass in female university employees: a prospective, controlled, intervention pilot-study. Front Public Health. 2024;12:1347825.

💠 Fyfe JJ, Hamilton DL, Daly RM. Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations. Sports Med. 2022;52(3):463-479.

Please see The Lifestyle Medicine Toolbox book from Jessica Kingsley Publishers (2024) for additional ideas.

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