Is Strength Training once per week enough for Long Term benefits?
Short answer …. No, not really.
Let’s Explore..
We will start with a bit on context -
For someone who already participates in committed strength training, engaging in a well rounded (and properly planned) strength training session 2-4 times per week is usual the sweet spot to maximise the continued benefits.
For someone who has never really engaged in committed strength training, or is returning after a significant period away from committed strength training, participating in a well rounded strength protocol once per week will yield good results in muscle tissue growth, strength and improved bone density.
This is due to the following:
Due to our bodies being taken out of our sedentary homeostasis, very little expose to strength training will produce a great amount of stimulus to our skeletal tissues. This phenomenon is know as “beginner strength gains”. This is usually accompanied by a greater period of recovery to fully repair the tissue after the session - meaning one good quality strength session every 7 days can be a good place to start to see some decent results in the short term.
We are much further away from our genetic strength potential than if we had already been engaging in regular strength training. Due to a concept know as demonising returns, the further away we are from our genetic potential, the easier it is to get the benefits from committed strength training. As we get closer to our potential, we need to utilise increasingly challenging strength sessions …. seems unfair I know. This means that as we become stronger and more fit, we need to exercise more frequently to continue to gain the most benefit from regular strength training. The good news is the closer we get to our genetic potential, the more the benefits compound, and the less likely we are to suffer from age related health consequences later in life.
There is quite a bit more at play. Though these two concepts offer enough of an understanding to see the big picture.
Unfortunately, the human body is very complex and adaptive so gaining good benefit for one well rounded strength session per week does not last long - usually less than 6 months.
As the recovery mechanisms fine turn and our skeletal tissue becomes stronger, engaging in a well rounded strength training session once a week no longer provides enough stimulus to see continued benefits.
This is due to yet another concept know as the SRA (Stimulus, Recovery, Adaptation) Curve.
Let’s explore this concept through definitions:
Stimulus: This is the well rounded strength training session. I am sure you have noticed that I use “well rounded” to describe this. This I because we have to use and adequate amount of volume (amount of sets and reps) and intensity (amount of weight and level of effort) to see any kind of adaptation. That is, the strength training must “Stimulate” the body enough to trigger a cascade of hormonal responses that induce adaptation.
Recovery: For the context of the discussion today, this is time. We must place enough time between sessions for our bodies to recovery and repair so that we can put enough effort into our strength training to stimulate those same hormonal pathways, and yet again induce an adaptive response. For most of us, this recovery process takes around 24-72 hours. Though as we get older, it usually takes 48-72 hours.
Adaptation: This is the fruits of our labours. You have done the work - now it is time to reap the rewards of your stronger and healthier self. That is, if we play our cards right. The key to continued benefits and adaptations to muscle and bone health is not to leave it too long until our next strength session. Ideally, you should participate in a well rounded, stimulative, strength session as soon as you have recovered from the pervious one. Engaging in such activities every 48-72 hours will have you riding the wave of continued benefits for many, many years.
Here is a graphic to help further illustrate this concept.
SRA CURVE
The adaptation gained from a single well rounded strength training session does not stick around forever - it too quickly fades to bring us back to our original state of homeostasis. That is unless we follow the rules of the SRA Curve.
If we wait too long after the window of opportunity to participate in another strength session, our bodies will return us to our original state before the engagement.
This is due to our bodies not perceiving a need to keep the adaptations - it can take those resource and use them for another primitive need of survival. Preserving life… how does it do this? Storing the resources in our fat cells for later use. Less than idea I know - you can blame evolution for that one.
SRA CURVE - Delayed Session
So here the issue lies..
If you do not engage in strength training twice a week in adequately spaced out windows of time you will risk finding yourself “spinning your wheels”.
If you participate in strength training only once per week, by the time the next session comes around our adaptations will have diminished. Maybe not all the way, but a noticeable amount - enough to significantly reduce the benefits. Soon enough to a point where we are unable to produce enough stimulus to gain adaptation.
So what’s is the moral of the story?
Participant in a well rounded strength training session 2-3 times per week and you will live a long, healthy and more able life. Giving you the ability to enjoy the things you love to do - don’t leave your health in fates hands.
If you don’t know where to start, or struggle with staying committed, consult an expert to help you along your journey of longevity.
Please reach out at agewell@moefitness.com.au if you have any questions . We are here to help.