How much strength training is needed to see results?:

Do you feel like you struggle to fit in enough strength training sessions each week? A 2024 study has good news.

This recent trial looked at how often older adults really need to strength train to see meaningful results. And the answer? Once a week might be enough ... if you train the right way.

Researchers tested a group of people in their late 60s using eccentric training – exercises that focus on the “lowering” phase of a movement, like slowly lowering into a squat. For just 12 minutes, once a week , participants saw major improvements in leg strength and muscle size over 12 weeks – and interestingly, their results were almost identical to those doing the same training twice a week.

Improvements included up to 50% more eccentric strength, 13% more power, and increased thigh muscle mass. Despite the impressive results, subjects reported minimal soreness from this style of training, making this an excellent option for people who are put off by post-exercise pain. You can read the study here.

Three-Tip Friday!