Research
Adherence
High training frequency (>5 days/week) is recommended to mitigate detraining effects during periods of social distancing and limited training access.
Try to move your body and perform some form of resistance exercise on most days of the week (more than 5 times). You don't need long sessions; integrating movement into daily life and doing shorter workouts frequently helps prevent loss of fitness.
GoodSupportsHIGH confidence
The practice of physical exercises should be performed on most days of the week (> 5 days/week), combined with domestic and leisure activities that involve the movement of the whole body.
Why this rating
Supported by meta-analyses cited in the paper regarding frequency and strength gains.
Source
Detraining attenuation during the COVID-19 pandemic: practical considerations for home-based strength and power training
Lucas Guimarães‐Ferreira et al. · Revista Brasileira de Fisiologia do Exercício · 2020
DOI 10.33233/rbfe.v19i2.4112
narrative_reviewCited 6×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Performing resistance training sets to concentric failure is necessary to optimize strength and muscle mass gains when using low loads (30-50% 1RM), whereas it is not necessary and potentially counterproductive when using high loads (>70% 1RM).Good
- Ballistic movements should be included in home-based training to maintain or develop muscle power, regardless of whether external loads are used.Moderate
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →