Research
Adherence
Performing resistance exercise once per week (Weekend Warrior) or using single-set protocols significantly increases muscle strength in untrained individuals compared to no exercise, despite volumes being lower than standard guidelines.
If you are not currently exercising, start with just one session per week or do single sets of exercises. You do not need to follow complex multi-set routines to get stronger. Consistency with a minimal dose is better than no exercise at all.
GoodSupportsHIGH confidence
In individuals who are currently not undertaking resistance exercise, one session of resistance exercise per week, consisting of four or more exercises of eccentric–concentric repetitions per session, improves muscle strength and other measures of physical fitness compared with no exercise... single-set resistance exercise can be advocated as an effective minimal dose strategy for individuals who are currently not participating in resistance exercise.
Why this rating
Supported by multiple studies and reviews cited in the overview.
Source
Resistance Exercise Minimal Dose Strategies for Increasing Muscle Strength in the General Population: an Overview
James L. Nuzzo et al. · Sports Medicine · 2024
DOI 10.1007/s40279-024-02009-0
narrative_reviewCited 45×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Resistance exercise 'snacking' (brief bouts of exercise performed daily or multiple times daily) improves muscle strength and reduces muscular discomfort/sleepiness in untrained individuals.Moderate
- Practicing the strength test (one maximal repetition per set) and minimal dose eccentric resistance exercise are emerging concepts that show promise for increasing muscle strength but require further ecological validation.Moderate
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
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