A new study suggests that only an hour of strength training a week can build muscle

How Much Strength Training Do You Really Need to Gain Muscle? Probably Less Than You Think Here's what to know—and how to craft your own muscle-boosting routine

A new study suggests that only an hour of strength training a week can build muscle

New research suggests that two 30-minute resistance training sessions a week can boost strength and endurance.
Exercising until muscles feel challenged but not maxed out was enough to produce results.
While study participants followed a particular exercise regimen, experts say there's no single best way to strength train.

You may only need to lift weights for an hour each week to build muscle, a new study suggests.

You don't have to strength train until your muscles feel totally zapped—just challenging them can do the trick, researchers reported recently in the journal Medicine & Science in Sports & Exercise.

“The study builds upon previous research showing that minimal dose resistance training can be an effective strategy to enhance muscular gains, even in individuals with previous resistance training experience,” one of the authors, Brad Schoenfeld, PhD, a professor in exercise science at CUNY Lehman College, told Health.

Here's a closer look at the new paper—as well as expert-backed tips for starting your own muscle-building exercise routine.

What Exercise Routine Did Researchers Test?

The Centers for Disease Control and Prevention recommends doing some resistance training (think shoulder presses and squats) at least two days per week. Building muscle offers a range of health benefits, like improving body composition, bone density, and cardiovascular health.

But research shows that many skip these exercises because they think they're too much of a time commitment. It can be difficult for people to even know where to begin when it comes to strength training, said Milica McDowell, DPT, an exercise physiologist and vice president of operations at Gait Happens, who was unaffiliated with the new study.

To understand how frequently people really need to work out to gain muscle mass and strength, the researchers recruited 42 healthy men and women who had at least some experience with resistance training but weren’t elite lifters.

Participants were instructed to follow a strength training program twice weekly for eight weeks. A session lasted 30 minutes and included the following exercises:

Front lat pull-down
Seated cable row
Machine shoulder press
Machine chest press
Cable triceps pushdown
Supinated dumbbell biceps curl
Smith squat
Plate-loaded leg press
Machine leg extension

Each set included eight to 12 repetitions of the exercises, with a two-minute rest between sets.

The participants were split into two groups: one that trained to failure (pushing yourself to work out until your muscles can no longer hold the proper form) and another that left repetitions in reserve (challenging yourself but still having the energy to lift more).

Is a 30-Minute Workout Really Enough?

The researchers measured the participants’ muscle thickness, strength, power, and endurance after each exercise session. After two months, the research team found that completing two weekly resistance training sessions can lead to noticeable muscle size and strength improvements. While training to failure provided some benefits in improving muscle hypertrophy, simply challenging your muscles—without maxing them out—boosted muscle strength and endurance.

In other words, “a simple routine of only eight to nine movements done in one circuit can produce these gains,” McDowell told Health.

It’s worth noting that none of the participants were elite lifters, so the findings may not apply to those “highly trained.” Furthermore, the study only lasted two months, making it unclear if the gains would have persisted had the participants tried to stick with the regimen for longer.

How to Craft Your Own Workout For Muscle Gains

While the study’s workout routine appeared effective, you don’t need to follow this exact program to build up your muscles. In fact, there’s no single best way to strength train, according to John Mercer, PhD, a professor of kinesiology and nutrition sciences at the University of Nevada, Las Vegas.

He told Health the key to improving your strength is to consistently challenge your muscles and let them properly recover. Resting between workouts will help your body repair the micro-damage sustained to your muscles during resistance training, causing them to become structurally stronger.

Additionally, the study suggests that using your body weight—as you would, for example, in a squat—may be just as effective as using gym tools like a dumbbell. That’s encouraging for people who are newer to resistance training or are concerned about injuring themselves in the gym, McDowell said.

If you want to improve your muscle size and strength, Schoenfeld recommends starting by:

Choosing one or two exercises, like the ones listed above, that target each major muscle group
Performing a single set of each exercise twice a week (aim for eight to 12 repetitions)
Lifting until the set feels difficult, but not impossible, to complete

It’s important to let your muscles warm up before you launch into the exercises, adds McDowell, as this will reduce the risk of a muscle strain or sprain. She recommends setting aside five to ten minutes beforehand to lightly jog, walk, or use your favorite cardio machine (like an elliptical, rower, or bike). Footwear also matters—skip the super-cushioned jogging shoe and opt for a slim-soled, lower-profile sneaker that’ll provide balance and stability, McDowell suggests.

When it comes to strength training, be patient. Some people may notice improvements in six to eight weeks, but others may not see any changes until 12 weeks. Gains take time, says McDowell, so don’t get discouraged if your muscles don’t blow up overnight.

Perhaps the biggest takeaway is to find a regimen you can stick with. Most studies investigate how effective a workout plan is over eight to 16 weeks. But in the real world, the most effective program is one you can adhere to. “Strength training should be pursued over the lifetime,” McDowell said.

Edited by Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation." tabindex="0" data-inline-tooltip="true"> Jani Hall

Jani Hall Jani Hall is a news editor for Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation. learn more Read more: