It doesn’t take much to increase your muscle strength. Edith Cowan University researchers found that participants who performed one muscle contraction each day, specifically an eccentric bicep curl, at maximum effort for three seconds per day had their muscle strength increase more than ten percent after doing so five days per week over a four-week period.
Lead researcher Professor Ken Nosaka explains, “The study results suggest that a very small amount of exercise stimulus—even 60 seconds in four weeks—can increase muscle strength. Many people think you have to spend a lot of time exercising, but it’s not the case. Short, good quality exercise can still be good for your body and every muscle contraction counts. […] Also, performing only one maximal contraction per day means you don’t get sore afterwards.”