# @mackinprof on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DMpg8IvOXav
- **Gondola URL:** https://gondola.cc/posts/59739153-mackinprof-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/d09a354fbf.jpg
- **Posted:** 2025-07-28T10:48:07.000+00:00
- **Account Owner:** Stuart Phillips (@mackinprof) — https://gondola.cc/mackinprof

## Caption

The People We Really Need to Reach with Resistance Training

Let’s talk about what really matters.
Most adults don't do any resistance training. None. Only 23% of U.S. adults meet the recommended muscle-strengthening guidelines of two sessions per week (CDC, 2022). That doesn't mean they lfit weights but that they self-report that they do something that the CDC says is 'strengthening.'

THAT'S the problem. Not the debate about drop sets vs rest-pause. Not the optimal split. Not even whether you need a weighted vest. Collagen supplements (waste of money). Protein at 3x your body weight (😂). Tumeric/Curcumin (a total waste of money). These are noise, distractions, and not worth your time or attention.

💥 The biggest reduction in risk—for mortality, frailty, type 2 diabetes, falls, and more—occurs when someone who was doing nothing starts doing something (PMID: 29089346, PMID: 27580152)

Yet, most of the conversation online is aimed at the 1-5% who are already lifting and seeking micro-optimizations. Supplement stacks. Periodized cycles. Fasting windows. Pre-sleep protein. Weighted vests... it's nuts! That’s all fine—if you’re chasing performance or a goal, go for it. But realize what is really making the difference (signal) and what is just fluff.

But let’s not confuse nuance with necessity.
🚨 For the majority? Forget the fads. Forget the weighted vest. Forget the magic powder. They're noise.
👉 The big picture? Consistent application of high effort with a load that challenges you—somewhere between 3 to 30 reps (PMID: 37414459). You don't need to go to failure, you can leave 1-3 reps 'in the tank.' Consistent application (twice weekly) of high effort. Twice weekly = So many health benefits.

That’s it. That’s the message.

Let's shift the focus. Get more people lifting something—not chasing every.little.thing (that's probably just making money for whoever is pushing it).

#muscle #weightlifting #bodybuilding #aging #sarcopenia #womenliftingweights #agewell

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## Tags

aging, agewell, sarcopenia, weightlifting, womenliftingweights, muscle, bodybuilding

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