In need of exercise motivation for your New Year’s resolutions?! This year I committed to taking fitness a step further via personal training sessions, so my non-athletic self can learn a thing or two. However, I’m the type of person who needs to know the science behind why I’m doing something in order to feel passionate about getting it done. I recently went over two highly motivating exercise studies on my Instagram stories, and wanted to share them here so you always have something to read when you’re feeling uninspired.


Did you know that most of us overestimate the minimum effective does for exercise? Even if you have 10-15 minutes, you can still make incredible strength gains and feel amazing.

  • WHO: The study looked at 33 older adults (14 male and 19 female) with a mean age of 55 years.⁣
  • WHAT: The participants underwent brief (<15 minutes per exercise session) and infrequent (only 2×/week) exercise sessions at a high intensity of effort (6-repetition maximum to exhaust the muscles) on just 5 standard resistance machines in the gym.⁣
  • RESULTS: After 12 weeks for the men and 19 weeks for the women, significant strength increases were identified for all exercises. For a total time commitment of just 30 minutes a week(!), the participants showed outstanding strength gains, as much as 55% more than when they started.


Every workout matters, and even one single workout can boost your metabolism for days.⁣

  • WHO: The study looked at specific neurons in mice (POMC) that are important for metabolism via regulating energy balance and blood glucose levels.⁣
  • WHAT: The researchers tested how much exercise was required to alter the activity of these neurons in a positive manner.⁣
  • RESULTS: They found that just a single bout of semi-intense exercise could boost POMC neurons for 2 full days, all while inhibiting counterpart neurons that have a negative effect on metabolism.

One workout matters more than you think for fat burning and blood sugar control. Movement matters always, whether it’s 10 minutes or a full hour. I hope this motivated you to get your workout on (and most importantly, do what you can – when you can!)


Leave a Comment

1 Comment

Leave a Reply

Your email address will not be published. Required fields are marked *