You don’t need to lift weights for hours every day to build muscle.
A new study reveals how much strength training per week can significantly improve your strength and endurance.
You don’t have to train to exhaustion
Pushing yourself to complete fatigue isn’t essential. Participants who stopped before total failure still saw significant strength improvements.
Challenge is key
The most important factor is to challenge your muscles – not to crush them. This level of effort is enough to stimulate growth and strength gains.
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A simple workout routine can deliver results
A routine with 8 to 9 classic exercises, like squats, chest presses, and bicep curls done in one circuit, proved highly effective. No fancy gym equipment required.
Visible results in just eight weeks
After only two months, participants showed measurable improvements in muscle size and strength. That means you don’t have to wait long to see progress.
Bodyweight training can be just as effective
You don’t need machines or heavy weights. Bodyweight exercises like planks are just as powerful for building muscle.
Consistency matters most
Experts agree: there’s no one “best” way to strength train. The key is sticking with a plan and training consistently over time.
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Warm-ups are essential to prevent injury
Before you start, it’s recommended to warm up for 5 to 10 minutes with light cardio, such as walking or cycling. This helps prevent muscle strains and injuries.
The right footwear makes a difference
Avoid thick-soled running shoes. Choose a low-profile, stable sneaker to ensure better balance during strength exercises.
Be patient
Some people notice progress in 6 to 8 weeks, while others may take up to 12. Strength builds slowly – don’t get discouraged if it doesn’t happen overnight.
This might be enough
The study found that two 30-minute workouts per week were sufficient to increase muscle mass and strength.
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That’s surprisingly little compared to what most people believe is necessary.
This article is based on information from Health.com.
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