According to a newly published study on Scandinavian Journal of Medicine & Science in Sports, small daily routine could be more effective in muscle strength exercises than one long weekend each week.

People think they have to do a lengthy session of resistance training in the gym, but that’s not the case. Just lowering a heavy dumbbell slowly once or six times a day is enough.

– Ken Nosaka, an Exercise and Sports Science Professor at Edith Cowan University in a media release

The researchers conducted a four-week training study where three groups performed an arm resistance exercise to compare changes in muscle strength and thickness.

Ken Nosaka, one of the researchers involved in the study, said “We only used the bicep curl exercise in this study, but we believe this would be the case for other muscles also, at least to some extent. Muscle strength is important to our health. This could help prevent a decrease in muscle mass and strength with ageing.”

“A decrease in muscle mass is a cause of many chronic diseases such as cardiovascular disease, type 2 diabetes, some cancers, dementia, plus musculoskeletal problems such as osteoporosis.”

According to the US Centers for Disease Control and Prevention (CDC), only half of American adults are exercising enough to reduce or prevent chronic illnesses.