SAY WHAT? AN HOUR A WEEK?
Build Muscle in Just 30 Minutes, Twice a Week—According to New Research
Think you need to spend hours in the gym to build muscle? New research says otherwise. A recent study found that lifting weights for just 30 minutes, two times a week, can lead to noticeable gains in muscle mass and strength—even if the workout is simple.
Over the past few years, a growing body of research has highlighted the importance of strength training for overall health. Now, a new study published in Medicine & Science in Sports & Exercise shows that you don’t need a grueling daily routine to see results. In fact, brief, consistent workouts can be highly effective.
What the Study Found
In this study, 42 healthy men and women followed a resistance training program for eight weeks. They performed one set of 8–10 reps for each of nine exercises targeting major muscle groups. Each 30-minute session was done twice a week. Some participants trained to failure (lifting until they couldn't complete another rep with good form), while others left some reps in reserve.
The results? Across the board, participants increased both muscle size and strength—regardless of whether they trained to failure or not.
Why 30 Minutes Works
The CDC recommends at least two days of muscle-strengthening activities per week, yet only about 24% of adults meet that guideline. According to Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab, short, consistent workouts can be surprisingly powerful. “It doesn’t have to be the most to have a benefit,” he explains. “There is a law of diminishing returns.”
Brad Schoenfeld, Ph.D., study co-author and professor of exercise science at Lehman College, notes that intensity matters. “The workouts in the study were hard enough to challenge the muscles beyond their current capacity, which is key for growth,” he says.
Shorter sessions can still trigger muscle-building processes like hormone release, metabolic stress, and muscular signaling, says Luke Pryor, Ph.D., C.S.C.S., of the University at Buffalo. Short rest periods (1–2 minutes) also increase metabolic stress, helping drive muscle growth.
Interestingly, even experienced lifters saw benefits, showing that these shorter sessions work for both beginners and seasoned exercisers.
Why It Matters
Strength training goes beyond building muscle—it also supports bone health, metabolism, hormonal balance, mental health, and longevity. “Resistance training benefits nearly every organ system,” says Schoenfeld, adding that it improves functional strength, cardiovascular health, and resilience to injury.
How to Get the Most Out of Your Lifting Time
If you’re just getting started, give yourself time to learn proper form and choose the right weights. The study used a circuit of nine exercises, including:
Front lat pull-down
Seated cable row
Shoulder press
Chest press
Cable triceps pushdown
Supinated dumbbell biceps curl
Smith machine squats
Leg press
Leg extension
But for best results, focus on compound movements that work multiple muscle groups. “Larger, multi-joint exercises are more effective,” says Matheny. Pryor agrees, recommending moves that recruit the most muscle at once.
Examples of high-impact, compound exercises include:
Squats
Deadlifts
Bench press
Pull-ups
Rows
The Bottom Line
You don’t need a long, intense routine to see muscle growth. Just 30 minutes of well-structured strength training twice a week can deliver powerful results—whether you’re new to lifting or a seasoned gym-goer.
Comments
Post a Comment