{"id":762509,"date":"2026-07-14T14:23:08","date_gmt":"2026-07-14T14:23:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/762509\/"},"modified":"2026-07-14T14:23:08","modified_gmt":"2026-07-14T14:23:08","slug":"try-the-power-strength-training-method-to-build-muscle-boost-longevity-doctor-says","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/762509\/","title":{"rendered":"Try the \u2018Power\u2019 Strength Training Method to Build Muscle, Boost Longevity, Doctor Says"},"content":{"rendered":"

In order to strength train effectively, you need to keep a lot of things in mind, from perfecting your form to establishing a routine you can stick with and hitting progressive overload<\/a>.<\/p>\n

But it\u2019s a goal worth striving for, as building muscle can protect your bones, keep you mobile as you age, improve your metabolic health and so much more, Dr. Joseph Herrera<\/a>, a sports medicine expert and chair of the department of rehabilitation and human performance for the Mount Sinai Health System, said on TODAY.<\/p>\n

To help you remember all the important aspects of getting and staying strong, Herrera revealed an easy acronym to help you remember the core elements of strength training.<\/p>\n

Fitness Tip of the Day: Build Muscle with the POWER Method<\/p>\n

Here\u2019s what\u2019s behind Herrera\u2019s \u201cPOWER\u201d method:<\/p>\n

P: Protein. This macronutrient supports muscle growth and the immune system. It also keeps you feeling full for longer and helps with tissue repair, TODAY.com previously reported<\/a>.<\/p>\n

O: Overload, progressive overload, to be exact. This is the process of gradually increasing your weight and\/or repetitions. \u201cIf you\u2019re doing a set of 10 and you can do another 10 immediately after that, the weight is too light,\u201d he said. That\u2019s how you\u2019ll know it\u2019s time to take it up a notch.<\/p>\n

W: Workout and when you schedule it. Herrera recommends twice per week if you\u2019re looking to maintain your muscle and up to four times per week if you\u2019re looking to build muscle. <\/p>\n

E: Energy. In addition to protein, says Herrera, a balanced and nutrient-dense diet filled with healthy fats<\/a>, carbs<\/a> and fiber<\/a> will keep you going until the last set.<\/p>\n

R: Recovery. Muscle building also happens when you leave the gym, says Herrera. On recovery days, try walking, jogging, cycling or swimming, and prioritize protein and carbs to help your muscles heal and grow.<\/p>\n

Why It Matters<\/p>\n

Building muscle is essential to healthy aging. \u201cYou\u2019re more coordinated, you\u2019re stronger to do your activities of daily living (and it) decreases falls,\u201d Herrera said. It can also ward off osteoporosis<\/a> and improve bone density. <\/p>\n

Exercise also sends blood to the brain, which releases endorphins and boosts mental health. Plus, you\u2019ll see an improvement in your metabolic rate, building muscle improves insulin resistance, says Herrera. This reduces your risk of Type 2 diabetes, and you\u2019ll find that, with more muscle, you\u2019ll burn more calories at rest.<\/p>\n

How to Get Started<\/p>\n

Building muscle takes time, said Herrera, but you\u2019ll see results in the first few weeks if you\u2019re really committed. <\/p>\n

\u201cThe first four to six weeks of any exercise program is neuromuscular learning,\u201d when your neurotransmitters adapt to your new program and work to ensure your muscles are working at their best<\/p>\n

From week six to 12, you\u2019ll start seeing a physical change. And most of the changes you\u2019ll see, Herrera adds, will happen between the three-to-six-month period.<\/p>\n

For strength training routines for all fitness levels, download the Start TODAY app<\/a>.<\/p>\n

TODAY\u2019s Expert Tip of the Day<\/a> series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.<\/p>\n","protected":false},"excerpt":{"rendered":"In order to strength train effectively, you need to keep a lot of things in mind, from perfecting…\n","protected":false},"author":2,"featured_media":762510,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97],"class_list":["post-762509","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/762509","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=762509"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/762509\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/762510"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=762509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=762509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=762509"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}