03 Jul 2021

Resistance training 1 day per week improves muscle function

Dr. James L. Nuzzo
Head of Exercise Science Research at Vitruvian
Certified Strength & Conditioning Specialist
v-form workout in living room
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Have you recently stopped resistance training? Maybe you feel a lack of motivation? Maybe other life priorities are taking up your time? We’ve all been there. You’re not alone.

One thing to keep in mind during this period of your life is that you might not have to exercise as much as you think to keep your muscles fit and strong. This does not mean you should take shortcuts or avoid training. It means there might be options available to you to keep you going during times when you are not at your motivational peak or when you feel time for exercise is limited.

In a number of studies over the past 20 years, exercise scientists have found that study participants become physically stronger even when they complete just 1 bout of resistance exercise per week for several weeks. In one study, men and women improved their muscle strength by 10-43% after performing 9 exercises 1 day per week for 12 weeks (3 sets to failure for each exercise). A recent meta-analysis of 12 studies on training frequency and muscle strength has also revealed that 1 day per week of resistance training for 2 to 3 months can improve muscle strength. So, when you are struggling to find time to exercise, just remember that 1 solid bout of resistance training per week can help you to maintain or even improve your health and fitness.


To apply the findings of this research to the V-Form Trainer, just turn on the device and get going! Choose your favourite upper- and lower-body exercises then select resistances that will allow your muscles to fatigue around the 10th repetition. Do 2 or 3 sets of each exercise. You’ll be done and feeling accomplished in no time!


McLester J, et al. Comparison of 1 day and 3 days per week of equal-volume resistance training in experienced subjects. Journal of Strength and Conditioning Research 14: 273-281, 2000. DOI: 10.1097/00005768-199905001-00443.

Ralston GW, et al. Weekly training frequency effects on strength gain: a meta-analysis. Sports Medicine – Open 4: 1-24, 2018. DOI: 10.1186/s40798-018-0149-9.

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