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Fitness, no matter how much of a ‘mass trend’ does it look like, is rather a personal journey. Every body is different, and based on its needs, a routine must be shaped to boost its overall health and fitness. However, in order to get ourselves into a certain ‘shape’, we often push our bodies too far – which might not be aligned with the overall health of the body and do us more harm than good.
In the world of fitness, the regimes mostly have two parameters – the types of workouts one is signing up for and the amount of time they are putting in for those workouts. Some swear by daily two-hour bodybuilding sessions for sculpted abs, while others champion quick, full-body workouts that improve everyday movement.
However, as a study found out – you may not need nearly as much time as you think to get fit!
Read on to know more.
What does the study say?
A new study found that just an hour a week can make a real difference in your health.
In this research, first published in Medicine & Science in Sports & Exercise, scientists monitored 42 healthy adult men and women over a period of eight weeks as they engaged in two 30-minute resistance training sessions weekly. The participants were divided into two groups: one that trained to failure on all exercises (FAIL) and another group that trained at a submaximal level (2-RIR), leaving two repetitions in reserve for the same workouts.
Each workout consisted of a single set of nine common exercises that targeted both upper and lower body muscles. For each exercise, participants performed between eight and ten repetitions, placing an emphasis on proper technique and controlled effort.
The findings:
To evaluate the effects, researchers measured changes in muscle thickness in the biceps brachii, triceps brachii, and quadriceps femoris both before and after the study. They also looked at improvements in muscular strength, power, endurance, and participants’ ability to estimate their remaining repetitions (RIR) during the bench press and squat.
The findings indicated that both training approaches—going to failure and submaximal effort—yielded positive results on overall fitness indicators. Muscle hypertrophy was slightly more pronounced in the failure group, but the overall differences between the two training methods were minimal. Those who trained to failure also experienced a small enhancement in their vertical jump performance, although it wasn’t particularly significant.
It’s important to highlight that the participants in this study were already in good health, and the workouts they performed engaged most major muscle groups. Additionally, the duration of the study was relatively brief, lasting only eight weeks. Although many experts believe it takes about six to eight weeks to start seeing initial muscle growth, more substantial gains generally appear around the three-month mark.
The main takeaway? Regardless of the type of resistance training you opt for, just 60 minutes of full-body exercise each week is sufficient to promote muscle growth. Even amidst school runs, busy work schedules, and various other life demands, achieving real progress is still attainable.
Which workouts are the best for building muscle and strength?
For building muscle and strength, compound exercises that work multiple muscle groups are highly effective. These exercises include squats, deadlifts, bench presses, and overhead presses. Additionally, focusing on proper form and lifting heavier weights with controlled movements is crucial. 
Some of those compound exercises are:
Squats: Target quads, hamstrings, glutes, and core.
Deadlifts: Primarily work the posterior chain (glutes, hamstrings, and lower back), also engaging the core.
Bench press: Targets the chest, shoulders, and triceps.
Overhead press: Works shoulders, deltoids, and upper chest.
Rows: Engage back muscles, including the rhomboids and latissimus dorsi.
Pull-ups/Chin-ups: Challenge back, arm, and shoulder muscles.
Lunges: Work legs and glutes.
Key considerations:
Progressive overload: Gradually increase the weight, reps, or sets to challenge your muscles.
Proper form: Maintain good form throughout each exercise to avoid injury and maximize muscle activation.
Consistency: Aim for at least two to three strength training sessions per week.
Nutrition: Ensure you’re consuming enough protein and calories to support muscle growth.
Recovery: Allow adequate rest and recovery between workouts to allow muscles to rebuild.
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