20 minutes of training per week provides substantial strength gains

One weekly 20 minute workout is enough to significantly improve muscle strength according to a study led by Solent University Associate Professor of Sport and Exercise Sciences, Dr James Steele.

The 'fit20 study', undertaken by Solent University and published by the Research Quarterly for Exercise and Sport. Is the largest study ever done within sports and exercise science, nearly 15,000 people participated in fit20's 'minimum effective dose' training approach, over seven years.

The research team, which was led by Steele used the data from these participants to model people’s strength progression over time. They found that fit20 members were making substantial strength gains in the order of 30 to 50 percent in the first year, regardless of age, gender, and fitness level.

The participants did just one weekly 20-minute workout of six exercises consisting of a single set of five to six repetitions. The study shows that muscle strength can be significantly improved with just one 20-minute workout per week.

Of the findings, Dr James Steele says: ''This study is unique­­ in its kind, a typical resistance training study would be lucky to be twelve weeks long and maybe have 30 or 40 people involved. Almost 15,000 people were followed for up to seven years. This is real data from real people out there training in fit20 facilities. It’s not a lab-based study that feels somewhat detached from the real world. 50 percent is a substantial improvement in strength, even 30% is a huge improvement that will likely impact people’s lives and health in a very positive way."

The title of the study is: Long term time course of strength adaptation to minimal dose resistance training: Retrospective longitudinal growth modelling of a large cohort through training records, and can be viewed here.