The Magic Number – New Research Sheds Light on How Often You Need To Exercise To Make It Worth It

New research from Edith Cowan University (ECU) 

shows that a thrice-weekly, three-second maximum-effort eccentric bicep contraction significantly enhances muscle strength. Though exercising three days per week shows benefits, five days a week brings greater improvements, highlighting the importance of regular short exercises. Previous ECU research showed this can significantly improve muscle strength when performed daily for five days.

The study, published in the journal Frontiers in Physiology, involved 27 young men who were randomly assigned to either a three-day or five-day eccentric bicep contraction group. The participants performed the exercise for three seconds at a maximum effort, with a one-minute rest between repetitions. The three-day group performed the exercise three times per week for six weeks, while the five-day group performed the exercise five times per week for six weeks.

At the end of the study, both groups showed significant improvements in muscle strength. However, the five-day group saw greater improvements, with an average increase in muscle strength of 10.2%, compared to 7.6% for the three-day group.

The researchers believe that the greater improvements in muscle strength seen in the five-day group are due to the increased frequency of exercise. They note that eccentric contractions, which occur when the muscle is lengthening, are particularly effective at inducing muscle growth.

The findings of this study suggest that exercising three to five times per week is beneficial for improving muscle strength. However, if you are looking to maximize your gains, exercising five times per week is the best way to go.

In addition to the benefits of increased muscle strength, regular exercise has a number of other health benefits, including reducing the risk of heart disease, stroke, type 2 diabetes, and some types of cancer. It can also help to improve mental health, mood, and sleep quality.

If you are new to exercise, it is important to start slowly and gradually increase the intensity and duration of your workouts over time. It is also important to listen to your body and rest when you need to.

If you have any questions or concerns about starting an exercise program, talk to your doctor.