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Lifting weights for just 3 Seconds a day can improve muscle strength, study says

0 2 years ago

JOONDALUP, Australia (StudyFinds.org) – No time for exercise? No problem! A new study finds lifting weights for as little as three seconds a day can still have a positive impact on your muscle strength in the long run. Researchers in Australia and Japan found that performing a single bicep curl at maximum effort can lead to a 10-percent increase in muscle strength in just one month.

A team from Edith Cowan University and Niigata University of Health and Welfare studied 39 healthy college students who performed one muscle contraction at max effort for three seconds a day, for five days a week over four weeks. These students did their curls in one of three different ways, performing an isometric, concentric, or eccentric bicep curl during the experiment.

Researchers measured each person’s maximum voluntary contraction strength before and after the weightlifting program, as well as the strength in a group of 13 students who did not exercise at all for those four weeks.

Results show that performing just one eccentric bicep curl every day led to the greatest increases in muscle strength in comparison to the other two methods. Unsurprisingly, the group not exercising did not see any benefits.

“The study results suggest that a very small amount of exercise stimulus – even 60 seconds in four weeks – can increase muscle strength,” says lead researcher Professor Ken Nosaka from ECU’s School of Medical and Health Sciences, in a university release.

“Many people think you have to spend a lot of time exercising, but it’s not the case. Short, good quality exercise can still be good for your body and every muscle contraction counts.”

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