Oh wow. Hearing that 2 strength training workouts a week IS ENOUGH?!?!? That's such a game changer for my all-or-nothing brain.

You are like a big sister to me! No content creator compares to your videos in my opinion.

That's why I am overwhelmed with fitness: how are you supposed to walk 10k steps a day (more less 1,5h for me), go to the gym 3xweek, do cardio, eat healthy and in the meanwhile work, sleep, having a personal live, and at the end maybe, and i say maybe follow your passions/interests?

Lmao, Zooey's looking away at the end like "get away from me human!" She's so majestic. ❤ such a lioness. ❤

Most people underestimate the benefits of strength training, thinking it is only for bodybuilders. Everyone can benefit from strength training, from children to the elders. Thank you for shedding light on this topic 👍

You broke it down in easy to understand instructions. I like strength training, cardio is not my fave. I work at a school and walk about two hours a day, with about an hour of standing. That’s most of my cardio. At first I couldn’t manage adding strength workouts, I was so tired at the end of work. But I’ve increased my endurance over time and am doing 30-40 minutes of strength three times a week, also with mobility and stretch. I feel like I’m stronger than ever at age 63.

Yes! I wish folks realized weights are crucial. The FIRM workouts preached this back in the 80s (aging myself). And they were not wimpy light weight workouts. I miss them. But I have all their dvds. Yes, I am one of those. My fav weekly workout plans are 2 full body with weights (The FIRM is a fav here), 1 Pilates or barre day, 2 cardio days, 1 yoga or fusion day.

I've been reading Outlive by Dr. Peter Attia lately, and he talks about this too. It really hits for me with how he discusses it, because his whole point is that the current way we think about health tends to be focused on "you're fine until something bad happens, and then we'll try to find a way to make that bad thing something you can live with." And he's focused on: how do we extend how much of your lifespan is truly healthy, high quality life, free from disability or disease, where you can easily do the things that make your life enjoyable? And having a moderate amount of strength training is crucial to that.

During the last years of my grandma's life, she had several fractures from falls. It really showed me the consequences of a lack of muscle mass. Also, walking is super underrated! It's gradual, but consistent walking has increased my cardiovascular endurance. Running is overrated!

I personally love how you mix talking about things with clips of your life - I find it super engaging! ( And just the right balance of everything too!) Also Zoe is so cute! 😊

I love strength training. Started doing it at 16, and haven't looked back. Nothing else makes me feel so capable and, well, STRONG as strength training does. I always recommend it to people when the topic of exercise comes up, but unfortunately, a lot of women are only interested in cardio, and I can't persuade them.

I’ve got to give you props for your knowledge and entertaining content. You’ve cleared up a lot of misconceptions I’ve had around fitness. 2 things you’ve done is 1) help me focus on NEAT and moving more frequently versus thinking a tough workout is enough. 2) increase strength training workouts versus pounding away with cardio. You also reviewed Sydney and that led me to her workouts that I LOVE! I have already seen a difference in my body. Really appreciate your content!

Ooooh your new gym adventure sounds exciting! Your videos helped inspire me to get into barbell lifting about a year ago even though you’ve also said you’re pretty cautious about things like back squats. I’m doing it in a careful and smart way and it is so fun and exhilarating to put more weight on the bar each week!

Hi Justina! I'm pretty sure you've just answered my question in this video, but I'd appreciate if you could confirm it just to be sure: let's say I take 2000 steps while doing cardio, should I include them in the 7500 steps per day count? Also, I have to thank you for massively improving my fitness and general health with your constant intelligent recommendations and exercise form breakdowns. Now I can happily say I have no problem taking those 7000+ steps while just one year ago, before knowing you, I used to move around extremely little; I've also started taking my moderate pace cardio workouts more seriously (and almost completely replaced the HIIT ones that are NOT really HIIT), learnt how to perform a bulgarian split squat with dumbbells, incorporated your mobility drills in my usual stretching routine and so many other things that are simply uncountable. When I say that I feel so much better than one year ago (and I mean it), it's just thanks to you*! You're the best fitness educator and a seemingly wholesome person. I wish you tons of success, because you deserve it all! And your multitasking skills are also very impressive; if I tried to talk semi- coherently while walking on the street AND filming myself, I'd probably have a stroke or something. (*And Zooey, obviously.)

Great video! I actually just started strength training this week. It's been a bit of a journey this past year in finding workouts I enjoy and can be consistent with. I love how you give science-based advice and also easy steps to get started. Thanks for all you do!

I really loved this video! I over think everything and what might seem simple to others I will make it difficult. And this video helped me a lot. I try to be perfect and I am not. Two full body strength days a week, 150 minutes aerobic exercise, balanced meals-I can to this. Thank you😀 You should have a million subscribers! ❤

Hi Justina I'm a 31 year old male who underwent a kidney transplant at the age of 12. As such, I've always struggled with my weight fluctuating due to the medication I take for it causing hunger, and a very up & down relationship with food. I've always been a keen trainer, whether it be through strength training running or playing football (soccer to you guys ;-). Anyway, I made a lot of lifestyle changes back in late-2019 that led me to gradually getting in to the best shape of my life through a) learning more about nutrition, calorie deficits & foods needed for my lifestyle & b) became a keen runner, running multiple half-marathon's & a marathon here in Manchester back in 2022. I also strength trained, but more to 'tick over' & support my running, rather than it being a core component of my training regimen. So, this led to me having a body fat % of between 10-13%, probably since mid-'22, but low muscle mass also (I'm 5'10 & weigh 142 lbs) but due to how I've conditioned my body, I have found it more & more difficult to maintain, with my energy levels impacted well over a year... I've hit a wall. Now (through watching yours & other excellent videos) I realise what's probably happened, is that my base metabolic rate has lowered through my body's natural survival instinct due to being in a deficit for so long & hammering the cardio so much, I've also probably lost muscle mass. Above all though... I've had a toxic relationship food due to getting the dreaded 'good & bad foods' mentality, with my life being consumed by training, calorie counting & when I can eat what I want on a Saturday, which led to the inevitable binging on weekends of foods I'd deemed 'bad' followed by being too stringent in the week. I know how to address this now through watching, again, your excellent content online, . I just want to ask about strength training (sorry for the time to get here)... If I commit to say 3/4 sessions in the gym on strength training through a mixture of weights/calisthenics with lots of walking in my general life added in, & 1 day for a long run a week with the benefits of eating a smarter diet for my needs (with more protein etc & giving my body what it requires) lead to muscle growth & a naturally increased resting metabolic rate? For context atm I am eating an average of about 1850+ kcals a week. My hope is that by concentrating on getting fitter & stronger, rather than body composition & calories, they will take care of themselves naturally anyway, because I'll gain more muscle, have a higher RMR & which'll enable me to eat more & keep a lean physique anyway, without killing myself both physically & mentally every week. Before I commit to this though... I just want to make sure I am on solid ground with my plan?

This is so exciting!! Ahh, thank you for making this video. Finally all of our widely held beliefs about strength training are confirmed!!

WOW 👏 love your presentation and communication style! Your video just happened to start playing after I watched ObeseToBeast’s latest video and I’m HAPPY it did. I’m going to take this as my last sign to start strength training. Low Carb and Cardio has helped me lose almost 200lbs in 3 years, but I’m kinda stuck now.

Thank you, great video! :) I just sent my dad the summary of your basic points. I'm a bit intimated currently on how to fit in strength training for me, but I know that I'll benefit from it. I used to do Fitnessblender workouts, who had a lot of strength training in it, but I'm not used to figuring it out on my own what I should do...

Always good to see you on my screen!❤

I LOVE this video and all of the brilliant facts that you’re hitting on ❤

I got a new puppy and have had to cut back to 2 days per week instead of 4 due to needing more time for puppy’s needs. He’ll be old enough soon to help me get more than my average of 7k steps and I’m adding about 15 minutes of extra work to my workouts I do get to make them more full body and it’s great to hear it’s enough!

This made me think a lot about My PE classes on Highschool and how much emphazis was put on cardio. I hope this studies can also be implemented there and teach young people how to love their movement ando how good it could be for them. Also prevent the young girls to bite the "get ride of your lovehandles" influencers. Thank you for making strenght training approchable. I wouldn't have started without you ❤

This is awesome. I've been strength training for 8 years now and I love it. I used to do it 6 days per week then a major life shift came and I reduced it to 4 (most weeks) but I wish I could do 5 more consistently but life is life! Keep lifting ladies!

Thank you for this video! I think social media makes weight training seem SO complicated. While yes getting "gains" is a different journey for everyone, just doing 2x a week for health is a relief to hear. Making exercise less complicated makes it much less stressful.

Thank you so much for your integrity, you're so unique 💖cute cat by the way 🥰

Great advice - thank you! ❤

So true Justina!! Plus Zoe is such a precious cutie😻😻. My cat Waffles is fuzzy like that.

Another great video 😊my 2 older sisters both have osteoporosis and I want to avoid that so I strength train 3-4 times a week 💪🏻

Barbells still intimidate me, but I've been practicing my lifts with a heavy kettlebells. I'm also meeting with a personal trainer soon! Thank you for always sharing science backed reasons to be active!

Well said thanks

Love this video. I’m already strength training but only a couple of days per week, and walking but have a 6500 step goal. When I get back from vacation I’m going to up my goal to 7000 steps and strength train 3 days per week. Thanks for all you do. ♥️ I’m actually the opposite of most people, I love lifting weights and yoga but hate cardio. lol. I’ve actually had to purposely add cardio in to my workout regime bc I know it’s good for me (groan 😆). Thanks again ❤

Before I found your channel, the only person who I heard speaking about strength training and basically saying lift heavy sh*t was Dr. Stacy Simms. Before that everyone were on HIIT and cardio train.) After watching a bunch of her interviews I actually started incorporating more weights in my routines. Although can't complain, HIIT did help get me started and got me results, but I don't always have energy for that. I have PCOS and on top of that got diagnosed with thyrotoxicosis at the end of last year. Doctors strongly advised against high intensity, so it's low impact and strength training for a while for me....

That strength training is interesting! I do CrossFit 3x a week, and it’s usually a split of some kind of lift with a cardiovascular component. I’ve recently decided I want to work on intentionally building muscle in my upper body so I joined a conventional gym, so now I go to the gym 4-5 days a week. 😅

THANK YOU ♾️ TIMES

I like watching your videos because you make scientific sense. I have a small grouse though. When you are talking science it is impossible to concentrate when you are applying make up and doing hair. It's difficult because there are people who might not follow the accent and KZfaq may not give correct translation. Just my opinion. I am sure others feel differently.

I love your videos

Appreciate the video and all the information. Here’s the thing I love to do strength training, but then comes times I just don’t have the time/mental space to set aside 30-40 mins a day to workout. And in those weeks, I just increase my movement (which I can do spread out during the day). Is that enough or should I always have the objective in mind to do strength exercises at least 3 times a week? Cuz right now I’m not able to workout workout (cuz I’m mentally too occupied) and now I feel super guilty all the time.

Off topic, but Zoey is stunninnnggg 😊

I’m not super consistent with my strength training but I know I’m hitting at least twice a week. I’m going to send the article to my husband. I cannot get him to strength train after all my nagging and he’s getting to be an old man (45 yoa). I don’t wanna have to wipe his ass because he doesn’t have the muscle mass to do it himself when he gets older. Lol

Hey, can you do a video on how the blood pressure changes throughout the tough training, would be interesting to see since you alredy made a video about blood pressure and I was wondering how high does it get during workouts. And maybe compare results with strength training and cardio. Btw love your content😊😊

Sensible as always

Yay for Zoe!!!

I'm trying to convince my 70yo mom to do some strength training. She is very active and fit but her osteoporosis is getting much worse and her doctor's approach is just medication. I hate that, at least in Italy where she lives, strength training is seen with such a big stigma. Even a quick google search of the recommended exercises for people with osteoporosis suggests very mild strength training, walking and pilates. I just want to scream "people, you have to pump iron!".

Nice to know 2 sessions of strength is enough a week 😁 i do a bit more than that but its actually because i enjoy it! I get such a buzz out of it. Your coat looks really nice and cosy where is it from?

Thank you for posting this, Justina- so good to know! Is Pilates considered strength training? I’ve read conflicting viewpoints…

Hi Justina and Zoey.

Thanks for the info! I am curious if this study, or another you have read, mentions anything about how/if things should change after 50 years old? I am nearly 52 and really trying to incorporate strength, cardio, walking, healthy food etc in to my life. I thought I had heard that strength training is possibly more important cardio as we age. Is that right? Thanks in advance!

If I want to do strength training twice a week, would it make more sense to have 1 lower body focused day and 1 upper body focused? Or have both days be total body? I am a yogi but want to incorporate 2 strength training days. Any advice would be appreciated thank you and happy Monday 🙏🧘‍♀️💪

What do you think about using resistance bands for strength training?

I have a trainer and we do 3 body workouts a week. I prefer full body workouts, I don’t see the point of doing splits.

aerobic is so hard for me to hit.. I much prefer strength training and aerobic exercise impacts my recovery :( any tipps?

Ok. Where did you get that mug "Morning Motivation" - I need one for coffee. Lol. Edit. It's so cute.

hi justina !! would home strength workouts, like say sydney cumming's programs also count as strength training? Also, smooches for zoey

I don't know if I missed it but general body weight workouts with rests, would these count as strength workouts?

Does a lot thinking about how I should do it count? No? Ok, fine. Yes Ma'am. I will make it a part of my routine. I already have the walking on point at least.

I feel so vindicated each time a study comes out about how important strength training is for long term health. I still do cardio because it's good for the heart and lungs. Also, those hormone-balancing people: listen, if the women with PCOS (you know, the ones with a medically diagnosed imbalance of hormones) are told to strength train I think you need to sit down and reconsider your life choices.

Any KZfaq full body workout videos you can recommend?

What is an overhead squat?

Completely unrelated...but what breed is Zoey? She is gorgeous

Zooey 🥰🥰🥰

7-9 hours of sleep per night god you are in for a big shock when menapause hits i am lucky if i have 5 hours a night

Nice barefoot shoes!

I totally agree with above. Lucky if I get 6 hours. On a happy note, at 57 years old, just had my bone density done and it’s great! I’ve done some sort of workout since my teens and glad to see it’s paid off. 🦴🦴💪💪