Training notes
READ IT.
PUT IT TO WORK.
Short, blunt reads on progression, technique and effort. Take one idea into your next session and see what it does.
Beyond the headline
THE CLAIM.
THE CONTEXT.
THE SOURCE.
Four evidence notes on strength training and health. These are findings about groups of people, not a promise of a particular result from coaching.
Read the linked research for methods, populations, and limitations.
Review of trials
A Cochrane review found improvements in muscle strength and aspects of everyday physical function when older adults followed progressively challenging resistance training.
The context: The benefits varied by outcome. Findings from these study groups do not mean that every exercise or training intensity is appropriate for every person, especially where clinical needs are involved.
Liu & Latham · Cochrane, 2009Observational evidence
A systematic review of cohort studies found an association between muscle-strengthening activity and lower all-cause mortality risk.
The context: Association does not establish cause and effect. Other differences between people may contribute to the results. This research cannot promise an individual a longer life or prescribe an exact ideal training dose.
Momma et al. · British Journal of Sports Medicine, 2022Review of trials
A meta-analysis of randomized trials found reduced depressive symptoms in adults doing resistance exercise compared with inactive control groups.
The context: Effects varied substantially between studies, and better-quality trials showed smaller reductions. Exercise can support mental health care; it should not be presented as a replacement for treatment or a guaranteed cure.
Gordon et al. · JAMA Psychiatry, 2018Review of trials
A 2025 meta-analysis found that resistance training improved bone mineral density at certain spine and hip sites in postmenopausal women.
The context: Results varied substantially across studies at some sites. These findings do not establish fracture prevention or apply automatically to other populations. Existing bone conditions call for an individually appropriate training plan.
Zhao et al. · Journal of Orthopaedic Surgery and Research, 2025Your move
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