A study explains the effect of just one workout per week on muscle strength
Eu.Spa.
November 12 – 08:20 – MILAN
According to WHO guidelines, exercises muscle strengthening they should be done at least 3 times a week. But not everyone can find the time to train. So what to do, give up completely? Definitely not: a recent study says that even just one day a week of strength training can have benefits.
Weight training one day a week
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Some researchers from Solent University in Southampton (UK) analyzed data from the Dutch personal training company Fit20, which specializes in 20-minute workouts carried out once a week. Results on 14,690 customers over a 7-year period showed rapid strength gains within the first year, followed by more gradual improvements in subsequent years, even with only training per week. Chest press capacity increased, for example, by about 30% after one year and by about 50% after seven years. More or less the same also happened with other exercises, although to a variable extent: the ability to lift weights with the leg press, training only one day a week, increased by 70% over the 7 years. The researchers point out that “the results show a robust linear-logarithmic relationship, with strength reaching a plateau within 1-2 years.”
This means, in a nutshell, that After initial improvements, strength gains from training just one day a week become less noticeable. However, the benefits remain significant over time: “Substantial gains in strength, approximately 30-50% in the first year, continue to reach 50-60% of the initial value after 6 years.” Additionally, the fact that gender, body weight, and age have minimal impact on strength gains highlights the effectiveness of this approach for a broad audience of people. Therefore, even training with weights and resistance only once a week and for a minimum of 20 minutes increases muscle strength. Of course, you don’t get the same results as constant physical exercise, but this increase (albeit relative) is useful for counteract aging and increase longevity. In fact, other studies have shown that higher levels of strength are associated with a 31% lower risk of death. That’s why researchers insist that, even with minimal effort, resistance training can produce improvements.
While it’s too early to tell how effective a minimalist approach to strength training can be in the long run, the study’s findings are encouraging for those who give up physical activity because they can’t do it regularly. Instead, never more than in this case, little is better than nothing.
One Workout a Week and Muscle Growth? Seriously?
According to the WHO, we should be doing strength exercises at least three times a week—right? But let’s be honest, they clearly don’t know what it’s like to binge-watch Netflix for an entire weekend. Life is busy! And now, researchers from Solent University in Southampton have presented us with a golden nugget of hope: if you can spare just one day a week for strength training, you might actually gain some muscle. I mean, that’s basically a fitness miracle, isn’t it?
Weight Training: Just Once a Week!
So, these brainiacs analyzed data from Fit20, a Dutch company that specializes in a whirlwind 20-minute workout done once a week. We’re talking about “set it and forget it” fitness! And the results? Staggering! They followed almost 15,000 customers over seven years. The findings indicated that after just one year of this questionable commitment to exercising, participants saw strength gains of about 30%. And after seven years, with just one measly session a week, they were lifting weights like superheroes—with chest press capacity increasing by 50%. Leg press? A whooping 70% increase! It’s like the gym suddenly transformed into a magic potion factory!
Now, the researchers had the audacity to suggest that gains from this leisurely approach might slow down after the first couple of years, plateauing like an unmotivated sloth. But fear not! Their analysis claims that your gains can still be substantial: around 50-60% of those initial gains might stick around even after six years. So, if you’ve been irreversibly couch-bound for years, this research might just be your comeback story.
What’s even crazier is how little factors like gender, age, or body weight impacted these gains. So, whether you’re a 22-year-old fitness fanatic or a 72-year-old who hasn’t seen the inside of a gym since disco was a thing, this study says you can still pump iron like a legend—once a week! Just remember, results might be relative, but hey, something is better than nothing, right?
The Perks of Minimal Effort
If that wasn’t enough to get you off the couch, get this: research has shown that higher strength levels are associated with a 31% lower risk of death! Yup, if you’re looking for a potential way to cheat death, weight training once a week might just be your best shot. Who knew that those 20 minutes could add so much life to your years? Pretty cheeky of you, gym!
Even though it might be too early to call this minimalist approach a home run over the long haul, it’s heartening for those of us who think regular exercise is just a conspiracy devised by gym owners to keep their treadmills dusty and memberships stacking up.
So, the takeaway? Whether you’re a fitness fanatic or someone who thinks “active” is just changing the channel on the TV, feel empowered! Even the tiniest, most meager effort in the world of strength training could yield significant benefits. Next time you hear someone advising a lengthy regimen, just remind them: sometimes, 20 minutes of mystery muscle work might just save your life—and maybe even your couch!
Until next time, remember—little is better than nothing. Embrace the magic of one workout a week and watch as your biceps start to rival your newfound Netflix know-how!
N feeling guilty about not hitting the gym three times a week, take a breath! You can still make progress with just a commitment to one workout a week.
The Science Behind the Gains
These findings highlight an important concept: consistency, no matter how minimal, can lead to real benefits. The relationship between strength training frequency and strength gains is rather optimistic. Even with just a single session each week, those involved saw a pattern of linear growth in strength. Initially, you’d experience rapid improvements in your strength. However, as time goes on, those gains may become less pronounced as you approach a plateau within one to two years. Still, the bottom line is that even a modest amount of strength training can yield worthwhile results that not only defy age-related decline but also enhance longevity.
Interestingly enough, factors like gender, body weight, and age do not significantly affect the outcomes of strength training, making this approach accessible to a diverse range of individuals. So no matter who you are, training for just 20 minutes once a week can be a handy tool in your health arsenal.
And let’s not forget, there’s a silver lining here. While you might not achieve the same results as someone committed to a rigorous weekly workout regimen, you’ll still improve your muscle strength enough to mitigate some aging effects and potentially lower your risk of mortality by 31%. Now, that’s a compelling reason to at least show up for that one workout a week!
Is Minimalist Training the Future?
While it’s early days in understanding the long-term effectiveness of such a minimalist approach, the research offers a glimmer of hope for those who feel disheartened by traditional exercise recommendations. After all, if your busy life makes it impossible to dedicate significant time to fitness, the notion that “little is better than nothing” is refreshing.
if you’ve got just one hour to spare a week, you might find it’s enough to keep you on the path to greater strength and health. So pick up those weights or resistance bands, and remember—every little bit helps! Who knows, this might just be the ideal solution for today’s busy lives.
