When it comes to exercise, many people wonder whether it’s better to work out a little every day or dedicate a longer session once a week.
A recent study from Edith Cowan University suggests that small, regular sessions are more effective for building muscle strength, even if the total effort is the same.
The researchers focused on how muscle strength and size change with different workout patterns. They recruited participants to perform an arm resistance exercise for four weeks and measured changes in muscle strength and thickness.
The exercise involved “eccentric bicep contractions,” where the muscle lengthens as it works—such as lowering a heavy dumbbell during a bicep curl.
Participants were divided into three groups:
- 6×5 group: Performed six contractions a day, five days a week (30 total per week).
- 30×1 group: Did all 30 contractions in one day, once a week.
- 6×1 group: Performed just six contractions once a week.
After four weeks, the results showed clear differences:
- The 6×5 group saw the biggest gains, with a more than 10% increase in muscle strength and a 5.8% increase in muscle thickness (an indicator of muscle size).
- The 30×1 group experienced no improvement in muscle strength, though their muscle thickness increased by 5.8%, similar to the daily exercise group.
- The 6×1 group showed no changes in either muscle strength or thickness.
These findings suggest that spreading exercise across several days a week leads to better muscle strength, even when the total number of contractions is the same. It seems the body benefits more from frequent, consistent stimulation than from a single concentrated effort.
Interestingly, this study aligns with earlier research that showed even very brief exercises, such as one three-second maximal contraction per day for five days a week, can improve muscle strength when performed regularly.
For those looking to improve strength, the takeaway is clear: you don’t need to spend hours in the gym. Consistency, even with small amounts of exercise, can make a meaningful difference.
Whether you’re lowering dumbbells, doing bodyweight exercises, or using resistance bands, a little bit of effort each day adds up.
This research, led by Professor Ken Nosaka, was published in the Scandinavian Journal of Medicine and Science in Sports. It highlights how manageable daily activity can provide real health benefits, making it easier for people to incorporate exercise into their routines.
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