Resistance training (RT) is the only non-pharmacological intervention known to consistently improve, and therefore offset age-related declines in, skeletal muscle mass, strength, and power. RT is also associated with various health benefits that are underappreciated compared with the perceived benefits of aerobic-based exercise. For example, RT participation is associated with reduced all-cause and cancer-related mortality and reduced incidence of cardiovascular disease, hypertension, and symptoms of both anxiety and depression. Despite these benefits, participation in RT remains low, likely due to numerous factors including time constraints, a high-perceived difficulty, and limited access to facilities and equipment. Identification of RT strategies that limit barriers to participation may increase engagement in RT and subsequently improve population health outcomes. Across the lifespan, declines in strength and power occur up to eight times faster than the loss of muscle mass, and are more strongly associated with functional impairments and risks of morbidity and mortality. Strategies to maximise healthspan should therefore arguably focus more on improving or maintaining muscle strength and power than on increasing muscle mass per se. Accumulating evidence suggests that minimal doses of RT, characterised by lower session volumes than in traditional RT guidelines, together with either (1) higher training intensities/loads performed at lower frequencies (i.e. low-volume, high-load RT) or (2) lower training intensities/loads performed at higher frequencies and with minimal-to-no equipment (i.e. resistance ‘exercise snacking’), can improve strength and functional ability in younger and older adults. Such minimal-dose approaches to RT have the potential to minimise various barriers to participation, and may have positive implications for the feasibility and scalability of RT. In addition, brief but frequent minimal-dose RT approaches (i.e. resistance ‘exercise snacking’) may provide additional benefits for interrupting sedentary behaviour patterns associated with increased cardiometabolic risk. Compared to traditional approaches, minimal-dose RT may also limit negative affective responses, such as increased discomfort and lowered enjoyment, both of which are associated with higher training volumes and may negatively influence exercise adherence. A number of practical factors, including the selection of exercises that target major muscle groups and challenge both balance and the stabilising musculature, may influence the effectiveness of minimal-dose RT on outcomes such as improved independence and quality-of-life in older adults. This narrative review aims to summarise the evidence for minimal-dose RT as a strategy for preserving muscle strength and functional ability across the lifespan, and to discuss practical models and considerations for the application of minimal-dose RT approaches.

抗阻训练 (RT) 是唯一已知的能够持续改善并因此抵消与年龄相关的骨骼肌质量、力量和爆发力下降的非药物干预措施。与有氧运动的感知益处相比，RT 还与各种健康益处相关，这些益处被低估了。例如，参与放疗与降低全因死亡率和癌症相关死亡率以及降低心血管疾病、高血压以及焦虑和抑郁症状的发病率有关。尽管有这些好处，但参与 RT 的比例仍然很低，这可能是由于许多因素，包括时间限制、高度感知的困难以及对设施和设备的访问受限。确定限制参与障碍的 RT 策略可能会增加 RT 的参与并随后改善人口健康结果。在整个生命周期中，力量和爆发力下降的速度比肌肉质量下降的速度快 8 倍，并且与功能障碍以及发病率和死亡率的风险密切相关。因此，最大限度地延长健康寿命的策略可以说应该更多地关注改善或维持肌肉力量和爆发力，而不是增加肌肉质量本身。越来越多的证据表明，最小剂量的 RT，其特点是训练量低于传统 RT 指南，以及 (1) 以较低频率进行的更高训练强度/负荷（即低容量、高负荷 RT) 或 (2) 以较高频率进行的较低训练强度/负荷，使用最少或没有设备（即阻力“运动零食”），可以提高年轻人和老年人的力量和功能能力。这种最小剂量的放疗方法有可能最大限度地减少各种参与障碍，并可能对放疗的可行性和可扩展性产生积极影响。此外，短暂但频繁的小剂量放疗方法（即抗性“运动吃零食”）可能会为中断与心脏代谢风险增加相关的久坐行为模式提供额外的好处。与传统方法相比，最小剂量放疗还可以限制负面的情感反应，例如增加不适和降低享受，两者都与更高的训练量相关，并可能对运动依从性产生负面影响。许多实际因素，包括选择针对主要肌肉群并挑战平衡和稳定肌肉组织的运动，可能会影响小剂量放疗对改善老年人独立性和生活质量等结果的有效性。这篇叙述性综述旨在总结小剂量放疗作为在整个生命周期内保持肌肉力量和功能能力的策略的证据，并讨论应用小剂量放疗方法的实用模型和考虑因素。可能会影响小剂量放疗对诸如提高老年人独立性和生活质量等结果的有效性。这篇叙述性综述旨在总结小剂量放疗作为在整个生命周期内保持肌肉力量和功能能力的策略的证据，并讨论应用小剂量放疗方法的实用模型和考虑因素。可能会影响小剂量放疗对诸如提高老年人独立性和生活质量等结果的有效性。这篇叙述性综述旨在总结小剂量放疗作为在整个生命周期内保持肌肉力量和功能能力的策略的证据，并讨论应用小剂量放疗方法的实用模型和考虑因素。