Research highlights the ideal frequency of physical activity required to achieve significant health benefits.
Interest in the health benefits of physical activity often faces the challenge of balancing effectiveness with convenience. Research from Edith Cowan University (ECU) offers clarity on the frequency of workouts needed to achieve meaningful results.
The study involved participants performing a single three-second, maximum-effort eccentric bicep contraction—similar to the controlled lowering of a heavy dumbbell from a bent arm to a straight arm. Previous findings by ECU demonstrated that this approach, when practiced daily for five days a week over four weeks, significantly improved muscle strength.
The Health Benefits of Minimal Exercise
The study’s participants were divided into two groups. One group performed the contraction twice weekly, while the other engaged in the exercise three times per week. After four weeks, bicep strength was assessed.
No notable changes in strength were observed among the twice-weekly group. However, the three-day-per-week group experienced modest but measurable gains, with concentric strength increasing by 2.5 percent and eccentric strength by 3.9 percent.
Study lead Professor Ken Nosaka noted these findings enhance the understanding of the body’s response to exercise and how this knowledge can be applied effectively.
“Previous research has indicated that regular, shorter exercise sessions provide greater benefits than one or two intense weekly workouts. This study clarifies the minimum frequency required to achieve meaningful results, suggesting that at least three days per week are necessary for this type of minimal exercise.”
– Professor Kazunori Nosaka
Three Days Are Good… But Five Days Offer Greater Benefits
Although three days of exercise per week showed measurable benefits, increasing the frequency to five days per week yielded even greater results. Participants who exercised five times weekly experienced over 10% improvements in strength, surpassing the gains observed in the three-day group.
Despite these findings, it was emphasized by Professor Nosaka that exercising every day would not necessarily enhance outcomes further.
“Muscle adaptations occur during periods of rest, making recovery essential for improving strength and muscle mass. In this study, the exercise itself lasted only three seconds, while the rest period between exercises was approximately 28,800 times longer. However, muscles appear to respond well to more frequent stimulation, especially with such a minimal volume of strengthening exercise.”
– Professor Kazunori Nosaka
Real-Life Applications
Further research is required to determine whether these findings can be extended to other types and volumes of exercise, as noted by Professor Nosaka.
“Frequent muscle stimulation may not apply in the same way to higher volumes of aerobic exercise for cardiovascular improvement or to strength training such as gym workouts. However, exercising once a week for two hours might be less effective than shorter, more frequent sessions, such as 20 minutes daily. If dedicating 20 minutes a day is not feasible, even five minutes daily can contribute to fitness and health.”
– Professor Kazunori Nosaka
It was emphasized that more studies are needed to confirm these observations, but recent findings highlight the value of incorporating small amounts of exercise frequently throughout the week.
“Even a very small amount of exercise can create meaningful changes in the body when performed regularly.”
– Professor Kazunori Nosaka
https://doi.org/10.1007/s00421-023-05281-6
Abstract
Purpose
Our previous study showed that one 3-s maximal eccentric contraction a day performed 5 days a week for 4 weeks (5DW) increased maximal voluntary contraction (MVC) strength of the elbow flexors more than 10%. The present study examined whether muscle strength would still increase when the frequency was reduced to 2 days or 3 days per week.
Methods
Twenty-six healthy young adults were recruited in the present study and placed to two groups (n = 13/group) based on the weekly frequency of the one 3-s maximal eccentric contraction for two (2DW) or three days per week (3DW) for 4 weeks. Changes in MVC-isometric, MVC-concentric, MVC-eccentric torque of the elbow flexors, and muscle thickness of biceps brachii and brachialis (MT) before and after the 4-week training were compared between 2DW and 3DW groups, and also compared to the 5DW group in the previous study.
Results
The 2DW group showed no significant changes in MVC torque. Significant (P < 0.05) increases in MVC-concentric (2.5 ± 10.4%) and MVC-eccentric (3.9 ± 4.9%) torque were observed for the 3DW group, but the magnitude of the increase was smaller (P < 0.05) than that presented by the 5DW group (12.8 ± 9.6%, 12.2 ± 7.8%). No significant changes in MT were evident for any of the groups.
Conclusion
These results suggest that at least three days a week are necessary for the one 3-s maximal eccentric contraction to be effective for increasing muscle strength, and more frequent sessions in a week (e.g., 5 days) appear to induce greater increases in muscle strength
