Health and Me

Tanya Dutt

You Can Cancel Your Gym Membership Now- Research Says You Only Need One Workout A Week To Stay Fit

Hitting the gym- love it or hate it? Whether you're after gains, increasing stamina, or simply relaxing after a busy day, every rep matters. But do daily workouts really get the job done? Science weighs in: perhaps not! What's your take—do you like to pump it up with daily sessions or a weekly powerhouse workout? Dragging yourself to the gym each morning may not be as essential as previously believed.

According to a recent study, less might be more when it comes to <span>strength training</span>. Regular physical activity is still crucial for general health, but a new study indicates that tremendous strength can be gained through a single weekly workout. For individuals who find it difficult to fit in an overbearing schedule, this discovery is a life-saver.

A nearly seven-year study involving nearly 15,000 adults, examining health data, found that the old idea that the need for exercise is frequent for the development of muscle strength just does not stand. The research was carried out based on information from Dutch <span>fitness</span> firm Fit20, which specializes in weekly high-intensity exercises lasting 20 minutes. Results indicated that individuals kept developing their strength consistently with only one training session per week.

The greatest gains came in the initial year, with chest press strength rising by around 30% and leg-press strength by almost 70% over seven years. Although the improvement rate declined with time, strength increases were consistent, demonstrating that training once a week can still result in significant gains.

<h2>Is Once a Week Enough for Everyone?</h2>

The concept of training just once a week might be appealing, but one must keep individual goals in mind. If professional bodybuilding or elite athletic performance is the goal, one 20-minute session will not suffice. Yet, for those who are concerned with general fitness, longevity, and preserving muscle mass, recent studies indicate that a minimalist strength routine can be very effective.

Strength training is important for preventing age-related muscle loss, chronic illness, and even death. Even with no daily exercise, weight lifting once a week can be sufficient to improve functional strength and maintain overall health. This research offers comfort to individuals who cannot commit to regular workouts—something is always better than nothing.

There have been many studies associating resistance training with longer lifespan and lower risk of disease. Strength training, when done consistently, has also been proven to enhance bone density, cardiovascular fitness, and metabolic health. It can also aid in fighting osteoporosis, diabetes, and heart disease. Recent research indicates that even with minimal training, these health advantages can still be achieved, thus making it easier for more individuals to follow a sustainable exercise habit.

Also, holding on to muscle mass by strength training is an integral component of longevity. With age, muscle loss may result in weakness and susceptibility to falls and injuries. Even with one strength workout a week, people can maintain muscle function and movement long after their older years.

<h2>How to Make the Most of One Workout Per Week</h2>

If you’re considering reducing your gym frequency to once a week, it’s important to maximize the efficiency of your workout. Here are a few tips to ensure you’re getting the most out of a single session:

<strong>Focus on Compound Movements:</strong> Exercises like squats, deadlifts, bench presses, and rows target multiple muscle groups at once, leading to greater overall strength gains.

<strong>Increase Intensity:</strong> Since you’re training less frequently, ensure that your workout is challenging. Higher resistance and lower reps can help stimulate <span>muscle growth</span> effectively.

<strong>Ensure Proper Recovery:</strong> With more time between workouts, your muscles have ample opportunity to recover, which can lead to better strength adaptations.

<strong>Stay Active</strong>: Strength training is only part of the equation. Keeping active with walking, stretching, and other movement during the week will round out your strength regimen.

This research refutes long-standing theories regarding how much we must work out to get results. As much as working out every day might be for some, it is not the reality for others. The fact that one can get by on one workout per week is an optimistic change that brings strength training within reach for those with little time.

Rather than worrying about going to the gym every single day, concentrate on quality and consistency. Even with only one session a week, the research indicates that you'll be gaining ample benefits nonetheless. So, before you continue paying for that expensive gym membership, ask yourself if a high-intensity, once-a-week workout may be all you truly require.

 <em><a href="https://www.tandfonline.com/doi/citedby/10.1080/02701367.2022.2070592?scroll=top&amp;needAccess=true" data-type="tilCustomLink" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank">Meta-analysis of variation in sport and exercise science</a>. <i>Journal of Sports Sciences. 2023</i></em>

Health Conditions A-Z

health

fitness

workout benefits

strength training

gym alternatives

fitness routine

muscle growth

one workout a week

exercise science

Meet The Most Covid-19 Vaccinated Man From Germany

7 Uncommon Signs To Identify A Smoker

Why Are Your Eyes Twitching And How To Stop Them

Fitness

10 Exercises To Help You Do Push-Ups Properly

10 Home Exercises For Core Strength

10 Exercises To Help You Relieve Back Pain

10 Low-Sodium Dinner Options You Must Try

10 Health Benefits Of Star Anise

10 Ways To Recover Quickly After Working Out

10 Low-Sodium Healthy Heart Snack

10 Bedtime Habits To Help You Lose Weight

10 Low Carb Lunch Options You Must Try

10 Foods to Avoid Eating During Season

10 Strength Exercises To Help You Burn Belly Fat

10 Food Habits That Are Ruining Your Health

10 Exercises You Should Do For Better Joint Health

10 Foods That Are High-Protein You May Not Know About

10 Fiber Rich Dinner Choices To Try

10 Ways To Curb Unhealthy Cravings

10 Healthy Egg Recipes You Can Try

​10 Morning Exercises You Should Do Everyday​

10 Protein Healthy Bread Recipes

10 Morning Habit You Should Teach Children

10 Nutty Recipes You Should Try For Your Health

10 Exercises You Should Do Before Sleeping

10 Exercises You Should Do For Arm Strength

10 Ways You Can Maximize Your Gym Exercises

10 Exercises You Can Do While Walking

10 Healthy Savoury Pancakes To Have For Breakfast

10 Herbal Tea Mixes For Winters

10 Habits To Ensure Your Teeth Health

10 Detox Juices You Should Try

10 Low Impact Exercises For Weight Loss

10 Foods That Should Be Part Of A Runners Diet

10 Gym Exercises Basketball Players Should Do

10 Light Foods You Can Eat Before Exercises

10 Ways To Beat The Sleep Spell In Office

10 Tips To Help Muscle Recovery

6-6-6 Walking Routine Can Help You Stay Fit

10 Breathing Exercises To Try When You’re Feeling Anxious

10 Ways To Beat Morning Fatigue

10 Type Of Squats You Can Do For Weight Loss

Soaked vs. Roasted Chickpeas: Which One is Healthier?

Hitting the gym- love it or hate it? Whether you're after gains, increasing stamina, or simply relaxing after a busy day, every rep matters. But do daily workouts really get the job done? Science weighs in: perhaps not! What's your take—do you like to pump it up with daily sessions or a weekly powerhouse workout? Dragging yourself to the gym each morning may not be as essential as previously believed.According to a recent study, less might be more when it comes to strength training. Regular physical activity is still crucial for general health, but a new study indicates that tremendous strength can be gained through a single weekly workout. For individuals who find it difficult to fit in an overbearing schedule, this discovery is a life-saver.A nearly seven-year study involving nearly 15,000 adults, examining health data, found that the old idea that the need for exercise is frequent for the development of muscle strength just does not stand. The research was carried out based on information from Dutch fitness firm Fit20, which specializes in weekly high-intensity exercises lasting 20 minutes. Results indicated that individuals kept developing their strength consistently with only one training session per week.The greatest gains came in the initial year, with chest press strength rising by around 30% and leg-press strength by almost 70% over seven years. Although the improvement rate declined with time, strength increases were consistent, demonstrating that training once a week can still result in significant gains.Is Once a Week Enough for Everyone?The concept of training just once a week might be appealing, but one must keep individual goals in mind. If professional bodybuilding or elite athletic performance is the goal, one 20-minute session will not suffice. Yet, for those who are concerned with general fitness, longevity, and preserving muscle mass, recent studies indicate that a minimalist strength routine can be very effective.Strength training is important for preventing age-related muscle loss, chronic illness, and even death. Even with no daily exercise, weight lifting once a week can be sufficient to improve functional strength and maintain overall health. This research offers comfort to individuals who cannot commit to regular workouts—something is always better than nothing.Strength Training for LongevityThere have been many studies associating resistance training with longer lifespan and lower risk of disease. Strength training, when done consistently, has also been proven to enhance bone density, cardiovascular fitness, and metabolic health. It can also aid in fighting osteoporosis, diabetes, and heart disease. Recent research indicates that even with minimal training, these health advantages can still be achieved, thus making it easier for more individuals to follow a sustainable exercise habit.Also, holding on to muscle mass by strength training is an integral component of longevity. With age, muscle loss may result in weakness and susceptibility to falls and injuries. Even with one strength workout a week, people can maintain muscle function and movement long after their older years.How to Make the Most of One Workout Per WeekIf you’re considering reducing your gym frequency to once a week, it’s important to maximize the efficiency of your workout. Here are a few tips to ensure you’re getting the most out of a single session:Focus on Compound Movements: Exercises like squats, deadlifts, bench presses, and rows target multiple muscle groups at once, leading to greater overall strength gains.Increase Intensity: Since you’re training less frequently, ensure that your workout is challenging. Higher resistance and lower reps can help stimulate muscle growth effectively.Ensure Proper Recovery: With more time between workouts, your muscles have ample opportunity to recover, which can lead to better strength adaptations.Stay Active: Strength training is only part of the equation. Keeping active with walking, stretching, and other movement during the week will round out your strength regimen.This research refutes long-standing theories regarding how much we must work out to get results. As much as working out every day might be for some, it is not the reality for others. The fact that one can get by on one workout per week is an optimistic change that brings strength training within reach for those with little time.Rather than worrying about going to the gym every single day, concentrate on quality and consistency. Even with only one session a week, the research indicates that you'll be gaining ample benefits nonetheless. So, before you continue paying for that expensive gym membership, ask yourself if a high-intensity, once-a-week workout may be all you truly require. Meta-analysis of variation in sport and exercise science. Journal of Sports Sciences. 2023