A doctor has revealed a twice-weekly habit that could boost metabolism, strengthen bones and promote longevity. Dr Sanam Grover, a GP who posts on TikTok under the handle @doctorsanamgp, is advocating for everyone to take up weightlifting.
The GP explained that there are numerous health benefits, including a lower risk of heart disease and cancer. He added that exercise doesn’t have to be time-consuming, with just two sessions per week offering benefits, reports the Mirror. Dr Sanam said: “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 doctor explained: “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.”
According to the NHS guidelines for adults aged 19 to 64: “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.
The NHS says muscle-strengthening activities include yoga, pilates, lifting weights, working with resistance bands, heavy gardening, and doing exercises that use your own body weight.