Strength Training: how much you actually need versus how much you actually do

Strength Training: how much you actually need versus how much you actually do…

A lot of us fall into the group of over doing it or over training (myself included) ….moving and being active are very important to overall health but when it comes to muscle development results we usually do not need as much as we think we do. To increase muscle strength and speed up the metabolism very little is needed to make that happen and often doesn’t make it happen any faster by doing more.

Studies have shown that a one minute isometric contraction a day (just holding the muscle under tension, not even full range of motion) for just 15 seconds creates significant strength gains over a 6 week period. So, the muscle adapts very quickly to strength training and doing more than is required means you take longer to recover.

With the average person, just two 30 minute strength workouts a week is required to reap the benefits of strength training. Or even just one strength exercise a day for three sets for example a Romanian Deadlift for 3 sets and then the next day do the same thing…this would take less than five minutes of your day to get the benefits you want from strength training.

From my experience I encourage a 30 minute strength training session two or three times a week, complimented by keeping active every day, for example walking, swimming or Pilates – that is a recipe for success because it is accessible, realistic and super high return for investment!

Please email lucy@bodyreset.je if you would like more information about strength training sessions.  💪