At LIMITLESS Strength & Fitness we believe that strength training is an essential component of any fitness routine. Traditionally, it has been believed that long and frequent sessions are necessary to achieve significant results. However, recent research challenges this notion and suggests that shorter, more focused strength training sessions can be just as effective, if not more so.
A study published in the Journal of Strength and Conditioning Research found that performing short 30-minute strength training sessions 1 or 2 times a week can lead to significant improvements in muscle strength and overall fitness. The study compared the results of participants who engaged in longer and more frequent sessions with those who followed the shorter, less frequent approach. Surprisingly, there was no significant difference in the outcomes between the two groups.
The key to the effectiveness of these shorter sessions lies in working the muscles to failure. By performing exercises with a weight that is challenging enough to exhaust the muscles within the given time frame, individuals can achieve a high-intensity workout. This method, known as slow-motion strength training, involves lifting and lowering weights in a slow and controlled manner, focusing on proper form and muscle engagement.
Working muscles to failure during slow motion allows for a more targeted and effective workout. By slowing down the movements, you can focus on proper form and engage the targeted muscle groups more efficiently. This ensures that each repetition is maximizing the muscle fibers being recruited, leading to greater muscle activation and growth. Additionally, taking the muscles to failure ensures that you are pushing them to their limits, stimulating further adaptation and growth.
Secondly, this technique reduces the risk of injury during strength training. By performing exercises in slow motion, you are able to maintain better control over your movements and avoid relying on momentum or improper form. This reduces the strain on joints and connective tissues, minimizing the risk of strains or sprains. By gradually increasing the resistance and intensity while maintaining proper form, you can safely challenge your muscles without compromising your overall safety.
Including cardio and mobility training on the days in between strength training sessions as active recovery is recommended. It gives the muscles time to recover and rebuild while still engaging in physical activity. This approach offers a balanced and well-rounded fitness routine.
Strength training for 30-minutes 1 or 2 times a week, and focusing on working all major muscle groups to failure, can provide significant benefits in terms of muscle strength and overall fitness.
Sign up for the LIMITLESS Fit360 program which includes in person or online strength training 1 or 2 times a week using the "slow it down method" and nutrition counseling with a registered dietician. If you would like to know more about strength training with a LIMITLESS Fit360 Personal Training Coach, schedule an info-call with us today!
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