If only one form of exercise can be chosen for 2-3 days per week, resistance training offers the most benefit.

“if you only pick one form of exercise and you want to lose fat and improve your insulin sensitivity and strengthen your bones and improve functional flexibility and cognitive performance all stuff pick resistance training make that the cornerstone and then if you want to do cardio because you like it or whatever that's fine”

“if you only picked one and you're only going to exercise two or three days a week resistance training by far is going to give you the most bang for your buck”

“the studies on insulin resistance and cognitive performance and bone density resistance training now is being shown all these studies to be superior”

“for those reasons and the reason why i call it the resistance training revolution is because when you look at the the issues that we're dealing with in modern societies and the context of modern living and you know no form of exercise comes close to resistance training for solving those things again i want to be clear i'm not saying other forms of exercise don't have value but if you only picked one and you're only going to exercise two or three days a week resistance training by far is going to give you the most bang for your buck”