Feasibility, Physiological Rationale, and Practical Application of Resistance-based Exercise Snacks
- Author:
Kyuwan LEE
1
;
Jingyeong JO
Author Information
- Publication Type:Review Article
- From:The Korean Journal of Sports Medicine 2026;44(1):4-15
- CountryRepublic of Korea
- Language:English
- Abstract: Resistance training is a fundamental component of physical activity guidelines due to its established benefits for skeletal muscle mass, strength, metabolic health, and functional capacity. However, adherence to resistance training remains consistently low, particularly among individuals facing time constraints, low exercise self-efficacy, or clinical vulnerability. In response to these barriers, the concept of exercise snacks has emerged as a pragmatic strategy to promote physical activity. To date, most exercise snack research has focused on aerobic modalities, leaving the potential role of resistance-based exercise snacks (RES) insufficiently synthesized. This narrative review aims to examine the current evidence on RES, with a focus on feasibility, physiological rationale, and practical application.Existing pilot and feasibility studies indicate that RES, typically consisting of short (≤ 10 minutes) bouts of bodyweight or low-load resistance exercises performed once to three times daily, is consistently well tolerated and associated with high adherence across diverse populations, including younger and older adults, prefrail individuals, and sedentary working-age adults. While improvements in functional performance and muscle-related outcomes have been reported, findings remain heterogeneous, and long-term efficacy has not yet been established. Further rigorous trials are needed to clarify optimal dosing, long-term effectiveness, and clinical relevance.
