This 1-Day-Per-Week Routine Increases Strength By 50%

A recent study tested a 12-minute workout on adults over 60. One group trained once weekly, the other twice-weekly. Both groups gained similar strength.

Six days rest, and…

One of the exercises in the study used leg press equipment that you probably don’t have at home, but similar results can be replicated with bodyweight or dumbbell-based eccentric exercises, thus:

1. two up, one down sit-to-stand: from sitting, stand up with two legs, then slowly lower yourself back down with one. Do 5 reps per leg, 3 sets.
2. two up, one down bridge: from a lying bridge position, lift using both legs, slowly lower yourself back down with one. Do to fatigue, 3 sets.
3. two up, one down calf raise: on a step, raise with both feet, slowly lower yourself back down with one. Do 1 rep, 3 sets each leg.
4. two up, one down shoulder flexion: lift a dumbbell with both hands, slowly lower it back down with one. Do 6–15 reps per arm, 3 sets.
5. two up, one down bicep curl: help curl the dumbbell up with the opposite hand, then lower it back down with the working arm only. Do 6–15 reps, 3 sets per arm.

Per the study, this should take about 12 minutes. Then you’re all good for another week. We can all find 12 minutes per week, right?

For more on all of this plus visual demonstrations, enjoy:

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Take care!