Why Muscle-Strengthening Exercise is a TENSH Habit

Muscle-strengthening exercises (MSE) are a crucial component of physical activity, offering specific benefits that are independent of aerobic activity. These include building and maintaining muscle mass, bone mineral density and ensuring functional independence for daily activities as we age. MSE protects against cognitive decline, enhances mental resilience and improves quality of life. Time spent performing muscle-strengthening exercises also counts towards your physical activity target.

What's Essential to Know

Muscle strengthening exercises require muscles to work against resistance Which can be provided by body
weight, free weights, bands or gym equipment.

Australian Guidelines

The Physical Activity and Exercise Guidelines recommend MSE twice weekly, targeting all major muscle groups.
‍

Six movement patterns

25-42 sets weekly target

4-7 sets per movement pattern

Why TENSH Method?

Most people intuitively understand movement patterns than target muscle groups, making it easier to focus on the six movement patterns.

Key Benefits:

• Intuitive movement understanding

• Evidence-based target setting

• Process-driven tracking metrics

Actionable Implementation

Frequency

At least twice weekly

Exercises

Select 1-2 exercises from each
movement pattern.

Sets

Aim for 4-7 sets per movement pattern (start at four). These can be completed in a single session or allocated to multiple sessions. It’s a good idea to do at least two sets of an exercise if you are going to perform it.

Reps

Lower repetition (3-5 reps) allows lifting heavier loads and supports strength building. Moderate reps (8-12) support a balance of strength and endurance. High reps (15+) support endurance. Most people should perform moderate reps using
a load that they can complete with eight reps and solid form. As you gain strength, you will be able to perform more reps. Once you can perform 12 reps, increase the weight and perform eight reps.

Rest

More extended rest periods (2 minutes or more) allow for greater recovery and improved performance between sets, making them well-suited to strength training. A 45-60 second rest period is sufficient for moderate reps, allowing you to challenge your muscles while keeping the training duration reasonable.

Impact on Chronic Conditions

MSE provides benefits beyond aerobic activity. MSE improved insulin sensitivity and glucose metabolism, leading to greater glucose uptake capacity. This helps manage type 2 diabetes and reduces the risk of complications associated with it.

MSE plays a crucial role in maintaining bone health through the development and preservation of bone mineral density. MSE helps to mitigate declines in bone mineral density (osteoporosis) and muscle mass (sarcopenia) associated with ageing, which reduces fracture risk and maintains independence later into life.

Impact on Workplace Health

Muscle strengthening exercises enhance workplace performance by improving postural stability, reducing the risk of injury, and increasing physical resilience for demanding tasks. Workers who perform regular MSE have greater strength and physical resilience, which reduces injury risk. MSE also benefits cognitive performance through enhanced focus and decision-making capability.

Muscle-Strengthening Exercises

Why Muscle-Strengthening Exercise is a TENSH Habit

What's Essential to Know

Australian Guidelines

Why TENSH Method?

Key Benefits:

Six Movement Patterns

Push

Pull

Squat

Hinge

Core

Other