Title: How to Maintain Muscle and Strength with Minimal Exercise - Legion Athletics
Headings: How to Maintain Muscle and Strength with Minimal Exercise
How to Maintain Muscle and Strength with Minimal Exercise
Table of Contents
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How Much Exercise it Takes to Maintain Muscle and Strength
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The Perfect “Muscle Maintenance” Program
Training Twice Per Week
Training Once Per Week
Barbell Row: 3 sets of 4-6 reps (80-85% of 1RM)
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Content: Both groups then did 6 weeks of maintenance resistance training, with one group training once per week, and the other twice per week. The results? Both groups improved their strength in two exercises they performed each week, and maintained strength in the four others in their routine. Yes, that’s right–according to that research, you can maintain your strength training just once per week. And that’s not the only study demonstrating this. The University of Alabama at Birmingham conducted a study wherein subjects lifted weights 3 times per week (9 sets per workout) for 5 months, and then were assigned to one of three groups for the next eight months: No exercise at all. One weightlifting workout per week that consisted of 9 total sets. One weightlifting workout per week that consisted of 3 total sets. Over the course of the following 8 months, group 1 lost muscle (of course), but both groups 2 and 3 were able to maintain most of the muscle they had gained in the first part of the study, and even increase their strength.