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A doctor has identified a twice-weekly practice that may enhance metabolism, boost bone strength, and increase lifespan. Dr. Sanam Grover, a general practitioner who shares insights on TikTok as @doctorsanamgp, encourages everyone to take up weightlifting.
Dr. Grover pointed out that weightlifting presents several health advantages, such as decreased risks of heart disease and cancer. He emphasized that exercising need not be a lengthy commitment, as even two sessions per week can provide tangible benefits, according to the Mirror. The doctor stated: “If you think weightlifting isn’t for you, it actually is. Many people have told me, ‘Doc, I don’t lift weights because I don’t want to get bulky.’
“Believe me, you won’t. Do you realize how challenging it is to bulk up from weightlifting? If it were that simple, everyone would be doing it and resembling the Hulk, Dwayne Johnson, or Thor, you name it.
“What strength training will genuinely offer is increased energy, improved posture, fortified bones, and an accelerated metabolism—not a bodybuilder look with large shoulders or biceps. That’s not going to happen, and here’s the scientific proof.”
The doctor detailed: “After your 30s, you naturally experience a muscle loss of about 3 to 8% annually, with this continuing over the years. This condition is known as sarcopenia, a fancy term for muscle loss, and it’s one of the major contributors to frailty as you age.
“Research indicates that engaging in strength training twice a week can lower your risk of premature death by 20%, while also providing protection against diabetes, heart disease, and even certain 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.
