Many people still think that to build muscle, you need to spend countless hours at the gym, but recent findings suggest it might not be as time-consuming as previously believed.
This insight comes from an eight-week study led by exercise scientist Bradley Schoenfeld at Lehman College. His team asked healthy participants to complete one challenging set of nine fundamental exercises just twice a week.
Muscle Training Minutes
Muscle growth occurs when stress on a muscle exceeds its normal workload, starting with mechanical tension and metabolic stress, and ultimately leading to increased contractile proteins. Short, intense sessions can tick these boxes, even if they’re brief.
While public health guidelines recommend two days of resistance training, less than 25% of Americans manage to meet this goal. Reducing workout sessions to 30 minutes makes the commitment more achievable without minimizing the benefits.
A 2022 meta-analysis focused on trained individuals found that just three 13-minute sessions per week improved strength nearly as much as 40-minute workouts, as long as the overall effort was similar. So, the quality of each rep matters more than just the quantity.
Now, Schoenfeld’s study extends this idea further over the course of eight weeks with a diverse group, broadening its appeal beyond just experienced bodybuilders.
When muscles face energy deficits from intense contractions, they release adenosine monophosphate-activated protein kinase, a protein that enhances glucose absorption and aids in muscle recovery. Achieving this doesn’t necessitate lengthy workout sessions.
What the Study Measured
In the trial, 42 volunteers engaged in various exercises like lat pull-downs, seated rows, shoulder presses, and more. Each session lasted about 30 minutes, including short warm-ups and one-minute rest intervals.
Researchers used ultrasound to measure changes in muscle thickness before and after the program, and also assessed strength, jump height, and endurance to evaluate if muscles not only grew but also functioned better.
Half of the participants trained to failure—meaning they worked out until they couldn’t do another complete rep—while the other half stopped two reps short, providing some leeway for their joints and nerves.
“The workouts were sufficiently challenging to push the participants’ muscles beyond their capabilities,” Schoenfeld remarked.
Both training approaches resulted in similar muscle fiber growth, reinforcing prior research indicating that frequency and intensity don’t vary much once weekly volume is consistent.
A follow-up analysis showed participants improved their ability to estimate their remaining reps, which could help gym-goers effectively manage their workouts without needing complex devices.
Muscle Training to Failure vs Holding Back
Training to failure did slightly enhance vertical jump performance, suggesting that pushing oneself to the max may engage more fast-twitch muscle fibers.
A 2021 review supported this, although it found minimal additional size benefits in arms or legs when workouts finished just one or two reps shy of failure.
“By reducing recovery time, metabolic stress increases,” remarked Luke Pryor, a clinical professor of exercise and nutrition sciences. Accumulating metabolic by-products like lactate may act as signals for growth.
A recent 2023 review concluded that training frequency of one to three times per week produces similar hypertrophy as long as the total number of effective sets remains constant. This means busy people can still make progress by consolidating their workouts into two focused sessions.
For athletes aiming for explosive power in activities like sprinting, a third day of explosive training might be useful. Yet, recreational lifters can craft a schedule that fits their job and family lives without worrying too much about less frequent training.
Muscle Training for Time-Pressed People
Focusing on compound movements—like squats, deadlifts, pushups, and pull-ups—can be beneficial since they engage multiple joints and demand more weight. Keeping rest times under two minutes maintains that 30-minute limit.
“It doesn’t have to be excessive to yield benefits,” emphasized Albert Matheny, co-founder of SoHo Strength Lab. Starting light helps newcomers master their form while still effectively engaging their muscles.
Research from 2022 indicated that even two intense 13-minute sessions could enhance lean mass if adequately challenging, which is promising for those averse to long workouts. As one’s technique improves, adding a warm-up set or increasing weight can help maintain progress.
Strength training has multiple benefits beyond merely enhancing physique; it helps preserve bone density, increases insulin sensitivity, and promotes independence among older adults.
The CDC highlights reduced anxiety, improved sleep, and a lower risk of chronic diseases as additional perks of consistent resistance training. These advantages kick in well before someone notices physical changes.
Questions that Remain
This study primarily used machine exercises, which guide movements and lessen the need for stabilizing muscles. Future research should determine if free-weight routines of similar duration provide comparable results.
The average age of participants was 27, with at least a year of lifting experience. Researchers plan to test this regimen on beginners and older adults, who often find it challenging to meet activity recommendations.
There’s also interest in monitoring hormones like testosterone and growth hormone during these brief sessions, along with indicators of satellite cell activation. This data could shed light on why some muscles adapt more readily than others.
For now, the key takeaway is simple: warm up, pick nine movements that engage the entire body, aim for eight to ten controlled repetitions, and wrap up your session within 30 minutes. Consistency often trumps intricate programming, especially when time is limited.
This study is published in Medicine & Science in Sports & Exercise.
