The Centers for Disease Control reports that only 20% of Americans engage in strength training a few times a week. Many individuals mistakenly believe that achieving significant results requires spending countless hours in the gym, drenched in sweat. However, for those of us with demanding schedules, the focus should be on maximizing the effectiveness of our workout time. A recent study has examined the optimal hours of weekly strength training needed to enhance muscle strength without the need for lengthy sessions. Here’s a breakdown of the research findings.
Published in the journal Medicine & Science in Sports & Exercise, this pioneering study involved 42 healthy adults who were already accustomed to resistance training. Participants engaged in a single set of nine common upper- and lower-body resistance exercises, targeting all major muscle groups during each session. The training regimen consisted of two sessions per week over eight weeks, divided into two groups: the FAIL group, which trained to failure on all exercises, and the 2-RIR group, which maintained a reserve of two repetitions.
The workout design aimed to be brief, addressing the common excuse that busy schedules hinder regular strength training. The researchers sought to identify the minimum effective dose of strength training required to achieve notable results in muscle power, without the burden of lengthy gym sessions.
At the study's outset and conclusion, researchers measured muscle thickness in the biceps brachii and triceps brachii, as well as the quadriceps femoris, which are located at the front of the thighs. Additionally, they evaluated muscular strength and power endurance to gauge improvements.
The results were illuminating. Both groups exhibited significant gains, with the FAIL group demonstrating slightly more pronounced muscle growth. Notably, both groups experienced comparable increases in strength and local muscular endurance. Over the course of just two months, the participants achieved substantial muscle mass and strength enhancements by committing to only two 30-minute sessions per week.
While this study involved a relatively small sample size, it underscores the effectiveness of single-set strength training routines as a time-efficient method for fostering muscle growth and power. Even for those transitioning from higher-volume training programs, this approach can yield considerable results. Incorporating strength training into shorter durations not only provides significant health benefits but also facilitates muscle building, all while seamlessly fitting into even the busiest of schedules.
