This 1-Day-a-Week Routine Increases Strength by 50%

About this video

• Video Title: This 1-Day-a-Week Routine Increases Strength by 50%
• Channel: Will Harlow – Over-Fifties Specialist Physio
• Speakers: Will Harlow
• Duration: 00:13:50

Overview

This video explains a strength training routine that can be performed once a week, based on a 2024 study published in Nature. The routine focuses on eccentric contractions and is designed for individuals over 60 to improve strength, power, and muscle size. The presenter, Will Harlow, demonstrates five exercises that can be done at home to replicate the study's results.

Key takeaways

• A 2024 study by Baxter et al. showed that people over 60 increased strength by up to 50% in 12 weeks with a once-a-week eccentric contraction routine.
• Eccentric contractions, where the muscle lengthens under tension, are key to building strength.
• The study's routine was only 12 minutes long and involved repeated eccentric contractions to fatigue on a leg press machine.
• The study found no significant difference in results between those who trained once a week and those who trained twice a week.
• The presenter demonstrates five at-home exercises (two up, one down sit to stand, bridge, calf raise, shoulder flexion, and bicep curl) that utilize the principle of eccentric focus.
• These exercises are designed to be performed once a week, with three sets to fatigue for each.