Daily Activity Boosts Muscle Strength More Than Intense, Infrequent Workouts
- Researchers report that small amounts of daily activity are better for muscle strength than less frequent, more intense workouts.
- Experts add that exercising every day is also better for overall health and can reduce the risk of injury.
- They recommend that people who don’t currently exercise start slowly with less intense activity for short periods of time.
New findings suggest that consistency in daily exercise is more beneficial for muscle strength than sporadic, high-intensity workouts. Health professionals emphasize that daily physical activity not only enhances overall health but also minimizes injury risks.
For those new to exercise, experts advise beginning with milder activities for shorter durations, echoing the wisdom of the tortoise’s steady pace over the hare’s erratic bursts.
A recent study conducted by Edith Cowan University (ECU) in Australia, in collaboration with Niigata University and Nishi Kyushu University in Japan, reveals that consistent daily activity yields better results for muscle strength than less frequent, intense sessions.
The four-week research involved participants engaging in an arm resistance exercise, with the team assessing alterations in muscle strength and muscle thickness. The exercise involved “maximal voluntary eccentric bicep contractions” using a specialized machine.
Participants were divided into three groups. Two groups executed 30 contractions weekly, with one group spreading it over five days and the other completing all in one day. The third group performed six contractions once a week.
Post four weeks, the group that packed 30 contractions into one day saw no muscle strength enhancement, though muscle thickness rose by nearly 6%. The group with weekly six contractions observed no changes. However, the group that spread 30 contractions over five days witnessed over a 10% surge in strength, with muscle thickness comparable to the one-day group.
Ken Nosaka, ECU’s exercise and sports science professor, commented, “Many believe lengthy gym sessions are essential for resistance training. However, even a single slow descent with a heavy dumbbell daily suffices.”
While the study focused on bicep curls, Nosaka believes other muscles would exhibit similar outcomes.
Insights from Health Experts
Dr. Katie Hill, Nudj Health’s chief medical officer, shared with Healthline that moderate exercise spread across the week is superior to one or two intense sessions. She highlighted evidence supporting consistent daily movement, combined with around 150 minutes of moderate exercise weekly, as the optimal approach to mitigate risks of chronic diseases and mortality.
Drawing parallels with centenarians from regions like Loma Linda, California, Sardinia, Italy, and Okinawa, Japan, Dr. Hill emphasized the significance of regular movement. She stated, “Consistent movement is the key to fitness at all ages. A balanced regimen of strength training, balance exercises, and aerobic activities is crucial.”
Dr. Rafael S. Garcia-Cortes, a cardiologist with Ascension Medical Group at St. Vincent Hospital in Indianapolis, stressed the importance of any physical activity over none. He advised, “Starting small and progressing is better than risking injury. Aim for 3 to 5 days of activity weekly, and the long-term health benefits will be evident.”
