Today’s topic? The “one and done” workout.
I am proud that virtually all my patients are doing aerobic physical activity.
Usually, it is in the form of walking five days per week.
With these successes, I am increasingly focused on promoting resistance training.
But what is the minimum my patients might get away with doing?
Today, I explore this question: Can you get stronger training just once weekly?
The short answer? Yes, you can.
My Workouts Vary
I vary my workouts to challenge my muscles constantly.
This week, I am doing an odd workout routine: 3 exercises for a given body part, each set for ten reps.
That’s it.
I recently came across an even more efficient approach to resistance training.
Training once per week.
But can you get stronger training just once per week?
The answer may surprise you.
An Extreme Minimalist Approach
A recent multi-year study analyzing 15,000 subjects discovered a surprisingly effective approach to strength training, although the effectiveness diminished over the years.
A recent multi-year study analyzing 15,000 subjects discovered an extreme, minimalist approach to strength training is effective, although less effective over the years.
A new study examined over 14,000 people who had been working out for almost seven years, doing just one 20-minute weekly session.
The “One and Done” Workout – Study Details
The workout involved six exercises on gym machines, targeting all major muscle groups.
Each exercise was done super slowly, with reps lasting up to 20 seconds. Participants did only one set to exhaustion, which means they performed the exercise until they could not complete another repetition with proper form.
Trainers adjusted the weight to ensure participants reached their limit within four to six repetitions. The study limited rest time to around 20 seconds.
The “One and Done” Workout – Study Findings
The coolest part of the study was how much stronger people got over time.
When looking at exercises like leg press, chest press, and pulldowns, everyone got a lot stronger in the first year, then kept getting stronger, but more slowly.
Chest press strength typically increased about 30 percent after one year and around 50 percent after seven years. And leg press strength? Up nearly 70 percent over seven years.
Long-term time-course of strength adaptation to minimal dose resistance training.
Public health guidelines for resistance training emphasize a minimally effective dose intending for individuals to engage…osf.io
My Take: The “One and Done” Workout
This study provides reassurance that even the bare minimum of resistance training can yield results.
It may not be as effective as more frequent and intense workouts, but it’s a significant step towards strengthening and building muscle, especially as we age.
Studies have shown that being stronger lowers your risk of premature death by about one-seventh (14 percent).
So, even if you’re not trying to become a bodybuilder, getting stronger over time is a huge win for your health.
Just Do It – The “One and Done” Workout
While it might seem like strength gains slow down a lot over time, remember that even people who work out regularly sometimes don’t make much more progress, even if they train way more often.
The bottom line is that even if you can only squeeze in a 20-minute workout, it is likely worth it.
Now you have the science to back it up.
Finally, while it might seem like strength gains slow down over time, it’s important to remember that even those who work out regularly might not see much more progress than seen in the study, even if we’re training three to four times a week.
Get an email whenever Dr. Michael Hunter publishes.
drmichaelhunter.medium.com.
“Thank you for reading “The “One and Done” Workout.”
