The study, published on SportRxiv, analyzed data from a seven-year training program conducted by Dutch personal training company Fit20. The program involved 14,690 clients who participated in a single 20-minute workout session per week, focusing on six machine-based exercises targeting their entire body. The exercises included chest presses, leg presses, and pulldowns, with each movement performed for one set to muscular failure at an extremely slow tempo, and rest kept brief at around 20 seconds.
The results showed significant strength improvements over time. For instance, after one year, participants saw a 30% increase in chest press strength, and after seven years, this increased to approximately 50%. Similar patterns were observed across other exercises, with leg press strength increasing by almost 70% over the seven-year period.
The study suggests that a ‘minimal effective dose’ approach to resistance training can be effective for gaining strength and muscle. While not as effective as more frequent, higher-volume training, building strength and muscle mass remains crucial for counteracting aging and reducing mortality risks. Higher strength levels are linked to a 14% lower risk of death.
It’s worth noting that even though the study showed diminishing returns on strength gains over time, the progress made by consistent trainees may not be significantly more than this, even if they train for three to four days per week.
Andrew, a personal trainer, nutritionist, breath coach, and writer with nearly 18 years of experience in the health and fitness space, emphasizes the importance of short workouts. He prides himself on keeping Men’s Health at the forefront of reliable, relatable, and credible fitness information. Andrew regularly puts his training to the test by participating in various fitness competitions and challenges. You can find him on Instagram at @theandrew.tracey.
