\u201cFrom resistance training, it usually takes around four weeks to see the benefits,\u201d he says. \u201cMuscle growth tends to lag behind slightly, taking more like six to eight weeks, but you\u2019ll see improvements in strength.\u201d<\/p>\n<\/p>\n
Sign up for the Well Enough newsletter here<\/a><\/p>\n And after months of consistent movement and strength training in some form, Dr Schoenfeld says you may start to notice \u201cprominent\u201d effects of exercise on your appearance \u2013 more muscle, less fat, improved body composition. Your heart, lungs and many other internal systems also become more efficient, with all of these factors plugging into better overall health and reducing your risk of a laundry list of chronic illnesses.<\/p>\n However, I believe it is not your physical health that undergoes the greatest change. It is your mindset (a word that makes many people switch off, but stick with me on this one). <\/p>\n The common denominator I\u2019ve found between fit and healthy people who exercise regularly is that they identify as fit and healthy people who exercise regularly. Through this identity, making healthy choices in life becomes second nature.<\/p>\n \u201cWant some help with your bags?\u201d \u201cNah, I\u2019ve got this.\u201d<\/p>\n \u201cShall we take the lift?\u201d \u201cAll good, the stairs are right there.\u201d<\/p>\n \u201cTakeaway for tea?\u201d \u201cNo thanks. I know a quick, tasty recipe I can throw together with veggies in the fridge.\u201d <\/p>\n<\/p>\n When you become someone who exercises, further healthy behaviours become frictionless, or at the very least far easier than before. The quickest way to identify as someone who exercises is to do it every day, whether that\u2019s for five minutes or an hour. <\/p>\n Debates rage over how long it takes to forge a habit, but after a few months of dedicating 10 minutes daily to intentional movement, I\u2019ve found it becomes oven-baked into your routine. You feel odd without it. You experiment to find the exercise methods you enjoy the most and prioritise these mediums. You even start to look forward to it.<\/p>\n Now, having applied this advice for a few months, you are someone who exercises regularly. Your body feels and moves better than it did before: running for the bus is a breeze, and climbing the stairs no longer leaves you winded. <\/p>\n You want to support your exercise efforts, so you naturally lean towards healthier choices in life, and a cascade of benefits swiftly follow as a result. You might even start to enjoy movement so much you want to increase your daily exercise window over time. All from 10 minutes per day. <\/p>\n<\/p>\n Get the Well Enough newsletter<\/p>\n![\"Get](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/04\/Well-Enough-Harry-3_2.png\")
Get the Well Enough newsletter with Harry Bullmore (The Independent)<\/p>\n