[vc_row][vc_column][vc_column_text]"No pain, no gain" has been the mantra of gym rats for years. But new research suggests that less intense, more frequent
workouts are more likely to build muscle strength than pushing yourself to extremes.
The study results are an encouraging reminder that almost anyone can get fit with a simple, consistent commitment to exercise, says Joe Meier, a master trainer with
Life Time.
“It really does not take a lot of time or a fancy program to improve your strength or
muscle mass,” he says.
Exercise frequency: What the study found
For the study, researchers at Edith Cowan University in Australia and Niigata University and Nishi Kyushu University in Japan asked three groups of participants to engage in an arm
resistance exercise.
Among these groups:
- One group performed 30 contractions per week, six contractions a day for five days a week
- One group performed 30 contractions per week, all taking place on a single day
- One group only performed six contractions on a single day during the week
After four weeks, participants in both of the first two groups saw muscle thickness increase by nearly 6%. However, the group that spread workouts over five days saw a significant increase in muscle strength.
By contrast, the group that performed 30 contractions on a single day saw no boost in muscle strength.
Those in the third group did not make any gains in muscle strength or thickness.
What the study results mean for you
Meier says the study findings reinforce an important truth about exercise: Consistency is key.
“Any experienced coach knows that the more consistently a person can
fit exercise into a daily routine -- even in small amounts -- the better his or her results are likely to be,” he says.
In addition, the study findings should be encouraging to those who want to build strength but don’t have the time or desire to train like an Olympic athlete.
“Doing one set of an
exercise at a decently high intensity -- whether it be bicep curls or squats or push-ups -- a few times per week can result in noticeable improvements in strength and hypertrophy,” Meier says.
Most “relatively active” people can reap substantial benefits from a modest workout regimen, Meier says. One example might include performing one to three sets of six to eight exercises at a decent intensity, such as a “seven or eight” level on a 10-point exertion scale, Meier says.
He says a total time commitment of around 90 minutes per week “can reap substantial benefits.”
Starting an exercise routine
If you are just
beginning an exercise regimen, Meier suggests you start with something that simply gets you active on a consistent basis. Examples might include:
- Aiming for 7,000 to 10,000 steps each day
- Doing yard work
- Playing a sport or engaging in an active hobby you enjoy
“Getting in some type of movement daily is ideal for a host of reasons, from physical to emotional to social,” he says.
If you want to plan a more formal exercise program, Meier says resistance training on one day of the week will allow you to maintain or even slowly improve your strength.
Add another day, and you should notice substantially more improvement, with three times weekly boosting your results even more.
"A good sweet spot for the general population is hitting a muscle group two to three times per week with at least a day of rest in between," Meier says.
The
rest breaks are important because muscles need time to grow and recover, and other tissues such as tendons also require time off.
"You will likely know if you have enough recovery between sessions if you feel mentally and physically prepared when the next workout of the same muscle group comes up again," Meier says.
Within a workout session itself, you should also rest for 60 to 90 seconds between exercises.
"As a lifter's experience increases and the intensity of each set increases, the rest periods should generally increase," Meier says.
Whatever form of activity you choose, the key is to make sure it is right for you and your lifestyle.
“It’s best to choose a frequency that fits with your schedule, shows consistent progress and allows you to feel recovered between sessions,” Meier says.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="162338" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1663021070909{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/sunwarrior-clean-greens-protein-chocolate"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="162336" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1663021087235{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/about-time-aminohydrate-plus-coconut-water-and-electrolytes-post-workout-recovery-powder"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="162335" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1663021108164{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/octonuts-protein-powder"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
