A study by researchers at Tongji University in China suggests that strength training does not always need to happen in one long session. In an eight-week experiment, three short bouts of squats produced improvements similar to those seen with a continuous workout, while participants in the shorter-session group generally enjoyed training more.
The study involved 45 male university students aged 18 to 25 who were already accustomed to strength training. They were assigned to a control group or one of two exercise groups. The training groups worked out three days a week: one group completed 60 squats in a single session, while the other performed three one-minute bouts of 20 squats spread across the day. The control group did not exercise.
All squats were performed on a Smith machine under supervision, with the weight increased progressively. After eight weeks, both exercise groups had improved their muscular strength, isometric strength and relative muscular endurance compared with the control group. The single-session group made slightly larger gains, but the difference between the two training approaches was not statistically significant.
Enjoyment did differ: most participants who exercised in short bouts said they enjoyed the training more. The researchers’ findings suggest that spreading strength exercises across the day could be an alternative for people who struggle to fit longer workouts into their schedules.
The results should be interpreted cautiously. The study was small and included only young, trained men, so further research would be needed to determine whether the findings apply to a broader population.
Sources: Xataka.