Spending hours trying to build strength? 13 minutes a day is enough… What kind of exercise is it?

A study found that just 13 minutes of weight training is enough to build muscle strength.

A research team at Lehman College in the United States conducted a study on 34 men in their 20s to determine the amount of weight training exercise needed to build muscle strength.

 

Participants were divided into three groups: ▲5 sets for 70 minutes a day, ▲3 sets for 40 minutes a day, and ▲13 sets a day, and performed seven exercises, including bench press, lateral pulldown, and leg press.

 

They performed a prescribed exercise routine three times a week for eight weeks. Afterward, the research team measured the participants' muscle strength and mass.

The study results showed that all participants experienced increased strength compared to before the experiment. Interestingly, the degree of strength gains was similar across all three groups, regardless of the number of sets performed.

 

If the goal is to increase muscle strength, one set of strength training is sufficient, the research team explained.

 

However, as the more sets of strength training you do, the larger your muscle volume becomes, so if your goal is to build muscle, more sets are better.

 

“If you are a beginner, it is recommended to consult with a professional to determine the appropriate weight and number of repetitions,” said study author Dr. Brad Schonfeld. “Further research is needed to expand the target group to include women and older adults.”

 

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One set is enough for strength training.

As important as strength training is,

 

Even investing just 13 minutes a day can have great results.