Muscle-strengthening activities: practices, barriers, and approaches for their promotion—results from an online survey

Abstract Background Muscle-strengthening activities (MSAs) like resistance training are a cornerstone of physical activity guidelines. Aim To extend previous research on MSAs practices (beyond MSAs frequency) and barriers to MSAs. Methods A convenience sample completed a cross-sectional online survey. The survey included a questionnaire that assessed whether participants engaged in MSAs, which type(s) of resistance they used (e.g., free weights, bodyweight), and whether they performed them according to the World Health Organization (WHO) guideline on ≥ 2 days/week, at moderate or greater intensity, and involving all major muscle groups. Participants who did not engage in MSAs were asked about barriers. Results Valid data were available for 351 adults (mean age = 31.8 ± 14.9 years; 51.9% females), of which 242 (68.9%) reported engaging in MSAs, and 80 (22.8%) met the WHO guideline on MSAs. Bodyweight was the most-utilized type of resistance (77.7%), followed by free weights (62.4%), machines (61.6%), and resistance bands (19.4%). A lack of time and having no specific reason were the most-reported barriers (33.0% each), followed by a lack of enjoyment (26.6%). Sociodemographic factors associated with practices of and barriers to MSAs were identified. Conclusions Fewer than one in four persons from a physically active sample met the WHO guideline on MSAs. Promoting resistance bands as an underutilized type of resistance might prove useful for increasing engagement in MSAs. Informing individuals about the health benefits of MSAs and providing time-efficient and enjoyable MSAs protocols appears important to address the most common barriers.