For those of you working with us through NDIS funding, you might have wondered whether coming in once a week, or doing just one set of an exercise, is really enough to make a difference. Here's where the research offers genuinely encouraging news: even low-frequency resistance training, even single sets of exercises, produce measurable results in building functional independence.

This matters enormously because it means that supervision and quality truly outweigh quantity when you're starting from a lower functional capacity. Your Exercise Physiologist isn't holding back on what you could do – they're strategically building a foundation that your body can adapt to safely. That one set you're doing with perfect form and appropriate resistance? It's creating the stimulus your body needs to build strength and function. As your capacity grows, we progress together, but starting where you are and doing it well is absolutely the right approach.

If you're seeing us through workers compensation, you've probably experienced firsthand how an injury affects more than just your body. The frustration, the worry about returning to work, the impact on your mood and sleep – these psychological factors are real, and they can significantly affect your recovery journey. Here's where resistance training offers something particularly valuable: it improves mental health outcomes, including symptoms of depression and anxiety, alongside your physical recovery.

The research shows us that resistance training creates positive changes in brain chemistry and helps regulate stress hormones. There's also something powerful about feeling yourself get stronger, about being able to do a little more each week. That sense of progress and capability doesn't just live in your muscles – it shifts how you feel about your recovery and your future. This is why your Exercise Physiologist asks about more than just your pain levels; we're interested in your whole person, and we're using resistance training as a tool to support both your physical and mental return to the work and life you want.
 

Now, you might be wondering: how often should you be doing resistance training to get these benefits? The research gives us some interesting guidance here – while training three times per week maximizes strength and functional gains, studies on longevity and cardiovascular health suggest that two days per week of resistance training, accumulating about 30 to 60 minutes total across the week, captures the majority of the mortality benefit. This is actually good news because it means that even a modest time commitment, done consistently, provides substantial health protection.

This is why your Exercise Physiologist might encourage you to combine your supervised sessions with some home-based exercises, or why we structure programs across multiple visits each week when your funding allows. Two to three sessions weekly doesn't necessarily mean multiple visits to the clinic – it might mean one or two supervised sessions with us, plus a carefully designed home program that complements what we're doing together. The key is consistency and spreading that training stimulus across the week so your body has regular opportunities to adapt and strengthen.

Of course, we understand that life doesn't always allow for the ideal frequency. Whether it's funding limitations, work schedules, family commitments, or simply where you're at in your health journey, multiple sessions per week might not always be possible. That's completely okay. Remember what we said earlier about even single sessions creating benefits? Your Exercise Physiologist will work with what's realistic for you and design a program that maximizes the time and capacity you have available. We're always thinking about how to help you progress toward that optimal frequency as your circumstances allow.

Understanding the evidence behind what we do at REPS Movement means you can engage with your Exercise Physiology sessions with confidence. You're not just showing up to tick a box – you're investing in an intervention that has robust research backing its effectiveness for your specific health needs. Whether you're managing chronic disease, maintaining independence as you age, building functional capacity, or recovering from injury, resistance training offers you measurable, meaningful benefits.

The sophistication of modern exercise physiology lies in how we apply this evidence to your individual circumstances. Your Exercise Physiologist considers your health conditions, your current capacity, your goals, and your funding stream to create a program that's precisely right for you, right now.

For our current members: If you're curious about how the latest research applies to your specific program, or if you'd like to discuss strategies for working toward that optimal training frequency, bring your questions to your next session. Your Exercise Physiologist loves these conversations and can show you exactly how your program is designed around evidence-based principles for your unique needs.

If you've been with us before and haven't been in for a while: Perhaps you've had new health concerns arise, or your circumstances have changed. We'd genuinely welcome the opportunity to reconnect and explore how resistance training might support your current health goals, whatever your funding pathway. We can work together to find a frequency that fits your life while still moving you toward your goals.

New to REPS Movement? Whether you have a referral from your GP, support through My Aged Care or NDIS, a workers compensation claim, or you're considering private Exercise Physiology services, we'd be delighted to discuss how our evidence-based approach to resistance training can support your health journey. Book a consultation at our Willagee or Canning Vale clinic and let's talk about what's possible for you.

The evidence is clear: resistance training works. The question isn't whether it will benefit you – it's how we can best apply it to help you reach your goals.