Doing strength training twice a week for three months might help women with myotonic dystrophy type 1 get stronger in their legs — and some of that strength could last even after they stop exercising for up to six months.

Women with myotonic dystrophy type 1 might feel less pain and notice better leg function after doing a 12-week supervised strength training program.

If a guy does leg workouts with just one leg, three times a week for two months using heavy weights, that one leg gets noticeably bigger in muscle size—especially the fast-twitch fibers—while the other leg stays the same.

Doing supervised strength training for 12 weeks might help women with myotonic dystrophy type 1 feel less down or unmotivated, based on how they report their own mood.

Lifting heavy weights at least twice a week, doing full movements for a few sets each time, and doing it early in your workout can help healthy adults get stronger compared to not exercising or doing other types of training.

If young, healthy guys do leg workouts twice a week for six weeks, they get stronger — and doing lighter weights for more reps works about as well as heavier weights for fewer reps, except for hamstring curls, where more reps seem to help more.