An Evidence-Based Approach to Strength Training: What Does This Actually Mean?
If you’ve ever felt overwhelmed by the idea of starting strength training, you’re not alone. The internet is full of conflicting advice, complex routines, and gym jargon that can make anyone—especially beginners—feel like resistance training is only for seasoned athletes or fitness influencers.
But what if there was a simpler, safer, and science-backed way to get strong, healthy, and resilient?
What Is an Evidence-Based Approach?
“Evidence-based” simply means that something is built on the best available scientific research, rather than opinion, hype, or outdated tradition. In the context of strength training, this means applying well-established principles that are shown—through repeated, high-quality studies—to improve health, strength, and overall function. For example, before we had even decided on ‘20 Minute Strength’, we trawled through the strength training research and found a wealth of evidence that just 20 minutes, three times a week using band and bodyweight exercises at home would be enough for any individual, regardless of actual age or training age, to improve their muscle strength, and get both the short and long-term benefits of strength training (1,2,3).
As Dr. Rory, an NHS doctor and former PT, puts it:
“The consistency and quality of evidence underpinning the structure and content of 20 Minute Strength is very clear and the writers of the programme have applied this evidence very well in creating the programme.”
An evidence-based programme doesn’t mean complicated. In fact, it’s often the opposite. It means removing the fluff, focusing on what truly works, and delivering it in a way that people can actually stick to.
Why Evidence Matters (Especially As We Age)
There’s no shortage of workout plans that promise results—but many neglect what really matters: sustainability, safety, and long-term health outcomes.
Dr. Rory explains:
“Particularly as people reach middle age and beyond, one of the key determinants of how patients face any illness episode is not the severity of the illness itself, but the resilience and physiological reserve they have before getting unwell.”
That’s a powerful insight. Strength training isn’t just about building muscle—it’s about building resilience. It’s about being able to bounce back from illness, maintain independence, and enjoy life as we age. Research clearly outlines the impact that inactivity can have when health challenges crop up in later years (4). For example, studies show that the decrease in physical activity as we age can significantly increase the likelihood of metabolic disease and suffering a fall (5), with falls being the second unintentional injury deaths globally (6). However, the opposing dose-response relationship is also true - Strength training significantly reduces the chance of a fall and, indeed, improves the rate of recovery for individuals who do suffer from a fall (7).
Strength Training Doesn’t Have to Mean the Gym
One of the biggest barriers people face is access. Not everyone wants to join a gym. Some feel intimidated, others simply don’t have the time. That’s why it’s crucial to make resistance training more accessible—and why we created 20 Minute Strength.
“Starting resistance-based training to improve strength and function, and reap all of the associated health benefits, can be very daunting. Accessing a gym is not feasible or appealing to lots of people, so many never start this kind of training.”
We hear this all the time. 20 Minute Strength is designed to solve this. It’s a 12-week programme that you can do from home, in just 20 minutes, three times a week. It follows a carefully structured progression based on research into how beginners build strength most effectively and safely—especially with resistance bands.
Strength Training Is for Everyone
There’s a common myth that strength training is only for the young or for those already in shape. But the science says otherwise. In fact, the later you start, the more important it is.
“It is very clear that especially as we age, doing resistance-based training is far 'safer' than leading a more sedentary lifestyle, or never stressing the muscles with resistance training at higher RPEs and lower rep ranges.”
Dr. Rory speaks from both clinical and coaching experience. With a Masters in Sports Medicine and years spent working as a PT, he’s seen firsthand the impact of strength training in older adults—especially women navigating menopause.
“Even amongst qualified PTs I was relatively against the grain of my colleagues with pushing heavy compound lifts in my older, post-menopausal clients—so I’m keen to help get the message out there that strength training is for everyone.”
So Where Should You Start?
If you’re looking for a safe, effective, and realistic way to begin strength training, start with a programme that respects the science—and respects where you’re at in your journey.
20 Minute Strength offers:
✅ Evidence-based structure
✅ Beginner-friendly progressions
✅ No need for a gym
✅ Real-time follow-along workouts
✅ A focus on long-term resilience, not just short-term results
And, as Dr. Rory says:
“Starting 20 Minute Strength would be a great place for anyone to start meeting NHS resistance training recommendations.”
Matt and Cy x
Public Health England (2018). Muscle and bone strengthening and balance activities for general health benefits in adults and older adults
Borde et al (2015). Dose-Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis
Androulakis-Korakakis et al (2020). The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis
Ozaki et al (2022). Association between Sedentary Time and Falls among Middle-Aged Women in Japan
Lacroix et al (2017). Effects of Supervised vs. Unsupervised Training Programs on Balance and Muscle Strength in Older Adults: A Systematic Review and Meta-Analysis
World Health Organisation (2021). Falls. Key Facts
Sadaqa et al (2023). Effectiveness of exercise interventions on fall prevention in ambulatory community-dwelling older adults: a systematic review with narrative synthesis
