Welcome to the latest instalment of the Three-Tip Friday series!
As a quick reminder, there will be no Three-Tip Friday email this week. But you can still read this edition on my website here!
This week…
#1: Can one set really be enough?:
When most people think of strength training, they imagine spending an hour in the gym doing multiple sets of each exercise. But a recent study suggests you might not need anywhere near that much.
In the study, two groups of participants followed a program where they performed just one set of nine exercises, twice per week, for eight weeks. One group pushed every set to complete failure, where the other group stopped just short of failure (keeping two repetitions “in the tank”).
Despite the low volume, both groups still gained strength, endurance, and muscle size. Training to failure gave a slight edge in muscle growth and power, but the differences were modest. You can read the study here.
The key message is this: even a single set per exercise can produce meaningful results, especially if you stay consistent. For anyone pressed for time this is encouraging news.
Every piece of research I read on the topic of resistance training seems to suggest something – anything – is always better than nothing. Even the smallest amount of effort can make a meaningful difference to your health and fitness.
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#2: Is “lifting too much” really the cause of back pain?:
I saw a clip on social media this week of Dr Stuart McGill, a well-known back pain researcher, talking about the dangers of the deadlift exercise for older people. I like Dr McGill and respect his work (I also know how “clips” can be taken out of context) – but something about the video didn’t sit well with me.
For years, many people have believed that back pain comes down to “loading the spine” – in other words, lifting something too heavy or putting your back under too much strain. But when researchers recently reviewed over 20 studies on this topic, the results did not support this at all.
The review found no consistent evidence that spinal loading directly causes back pain, or that reducing load prevents it. In fact, most studies showed no clear link between how much weight people lifted and whether they developed new or ongoing back pain.
This doesn’t mean lifting technique and sensible training aren’t important – they absolutely are. Perhaps that was Dr McGill’s point. But it does remind us that back pain is rarely caused by just one thing. Factors like stress, sleep, activity levels, and overall health often play a bigger role than how much weight you lift.
The evidence suggests that lifting weights doesn’t cause back pain – it helps to treat it. I’ve seen this time and time again with my patients. I’ve also felt my own back get better with resistance training. Please continue to lift with confidence. It’s the best thing you can do for your health.
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#3: What was published on my YouTube channel this past week?:
You can find the following videos on my YouTube channel here
- Fix a Hunched Back in 60 Seconds (Do This Daily): In this video, I share a 60-second routine that can be done daily to improve a hunched posture.
- The #1 Reason People Over 50 Get Injured (& How to Avoid): In this video, I reveal the biggest cause of injuries for people over fifty.
- The Most Overlooked Exercises to Prevent Falls After 60: I share some simple yet often-overlooked exercises to help you avoid a fall.
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You can find daily thoughts and videos (that aren’t on YouTube) on my Instagram page here.
That’s it for this week! Thanks for reading. I hope you’ve had a great week.
Did you enjoy Three-Tip Friday? If so, reply and let me know!
Speak soon,
– Will Harlow
Lead Physio – HT Physio
Published Author – Thriving Beyond Fifty (2024 Ed.)
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P.S. If you’re not yet a Lifelong Mobility member, you’ll find lots of new members-only workout routines inside. You can join us here.