A study has shown that just 13 minutes of weight training is sufficient to strengthen muscles.

The 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 needed to build muscle strength.

 

Participants divided into three groups: 5 sets of 70 minutes per day, 3 sets of 40 minutes per day, and sets of 13 minutes per day, then performed seven exercises including bench press, lateral pulldown, and leg press.

 

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

According to the research results, all participants experienced an increase in muscle strength compared to before the experiment. An interesting point is that the degree of muscle strength improvement was almost similar across the three groups regardless of the number of sets.

 

The research team explained that if the goal is strength enhancement, even one set of strength training is sufficient.

 

However, the more sets of strength training, the larger the muscle volume, so if the goal is to build muscle, more sets appear to be better.

 

Research author Dr. Brad Shanfeld said, "For beginners, it is advisable to consult with an expert to determine the appropriate weight and repetitions," and added, "Additional research is needed to expand the target group to women and the elderly."

 

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Even just one set is enough for strength training.

Just as strength training is important

 

Even just investing 13 minutes a day yields good results.