The "One and Done" Workout: Can You Get Stronger with Less?
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Chapter 1: The Shift to Resistance Training
I take pride in the fact that nearly all of my patients engage in regular aerobic exercise, typically walking five times a week. As I celebrate these achievements, my focus is shifting toward promoting the importance of resistance training. However, I often ponder the minimum frequency of training that could still yield benefits. Today, I will delve into the question: Is it possible to increase strength by training just once a week?
Chapter 1.1: The Surprising Answer
The answer to the previous question is a resounding yes.
My workout regimen is varied to continuously challenge my muscles. For instance, this week, I’m following an unusual routine: three exercises for one muscle group, with ten repetitions per set. Recently, I discovered a highly efficient method involving training just once a week. However, is it truly effective for building strength? The results may astonish you.
Section 1.1.1: A Minimalist Approach
A comprehensive multi-year study involving 15,000 participants revealed that a minimalist approach to strength training can be surprisingly effective, though its effectiveness tends to wane over time.
Chapter 1.2: Study Insights
This recent study followed over 14,000 individuals who had been exercising for nearly seven years, participating in just one 20-minute session each week. Each workout consisted of six exercises performed on gym machines, engaging all major muscle groups. Each exercise was executed at a slow pace, with repetitions lasting up to 20 seconds. Participants completed one set to the point of exhaustion, ensuring they could not perform another repetition with proper form. Trainers calibrated the weights so participants could reach their limit within four to six repetitions, with rest periods limited to around 20 seconds.
Section 1.2.1: Strength Gains Over Time
One of the most remarkable findings was the consistent strength gains observed over time. In exercises such as the leg press, chest press, and pulldowns, participants experienced significant increases in strength during the first year, followed by continued, albeit slower, improvements. For example, strength in the chest press typically rose by about 30% after the first year and approximately 50% after seven years, while leg press strength increased nearly 70% over the same period.
Chapter 2: Implications of the Findings
This study serves as a reassuring reminder that even minimal resistance training can yield positive results. While it may not match the effectiveness of more frequent and intense workouts, it remains a crucial step toward building strength and muscle, particularly as we age.
Chapter 2.1: The Health Benefits
Research indicates that increased strength can reduce the risk of premature mortality by approximately 14%. Therefore, even if you aren’t aiming to become a bodybuilder, gradually gaining strength is a significant advantage for your overall health.
Chapter 3: The Bottom Line
While it may seem that strength gains slow down over time, it’s essential to recognize that even regular exercisers can experience plateaus, regardless of training frequency. Ultimately, if you can only dedicate 20 minutes to a workout, it is likely worthwhile. You now have scientific evidence to support this approach.