The doctor explained that everyone can benefit from incoporating the habit into their weekly routine
A GP is urging people to adopt a twice-a-week habit that improves metabolism, bone strength, and supports longevity. Dr Sanam Grover shared the recommendation on TikTok, where he posts videos as @doctorsanamgp.
In his video, the doctor explained why “everyone should be lifting weights”, citing the multiple health benefits associated with strength training, including a reduced risk of cardiovascular disease and cancer. He emphasised that exercise doesn’t need to be time-consuming, pointing out that people can see benefits from two sessions each week.
Dr Sanam told viewers: “If you think lifting weights isn’t for you, it actually is. People tell me all the time, ‘Doc, I don’t lift weights, I don’t wanna get bulky.’
“Trust me, you won’t. Do you know how hard it is to get bulky from lifting weights? If it was that easy, everyone be doing it. Everyone be looking like the Hulk, Dwayne Johnson. Thor, you name it.
“What you will get from strength training, however, is more energy, better posture, stronger bones, and a faster metabolism, not a bodybuilder’s physique, like big shoulders or big biceps, that’s not gonna happen and here’s the medical evidence.”
The GP continued: “After your 30s, you naturally lose about 3 to 8% of your muscle, and that progresses every year. It’s called sarcopenia, that’s a fancy name for muscle loss, and it’s one of the biggest causes of frailty in later life.
“Studies show doing strength training twice a week can reduce the risk of you dying early by 20%, and it also helps protect against diabetes, heart disease, and even some cancers.
“Muscle is basically free medicine, and it’s tax-free, and ladies, lifting weights won’t suddenly give you bigger biceps than your boyfriends. What it will give you, though, is confidence, better mood, and the ability to carry all your shopping bags in one trip.
“So if you’re thinking about skipping strength training and lifting weights, that’s basically saying I’d like weaker bones, slower metabolism, and a walking stick by the age of 65. You don’t need to live in the gym, just two sessions a week, squats, push-ups, just lifting something heavier than your phone, and that’s enough to future-proof your body. Muscle is medicine, use it.”
The NHS guidelines for adults aged 19 to 64 said: “Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.”
Adults should aim to engage in strengthening activities that target all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on at least two days a week, and do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.