Good news for the time-poor: a new study shows that just 30 minutes of strength training twice a week – and a single set per exercise – can boost muscle strength, endurance and power. Available as a preprint in Medicine & Science in Sports & Exercise, the study involved 42 individuals aged 18-40 with previous resistance-training experience. They were required to perform 8-10 reps of nine exercises, which targeted all major muscle groups. They completed these 30-minute workouts twice a week for eight weeks.
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