Exercise frequency is better than intensity for muscle strength gain

An Australian survey carried out in partnership with two Japanese universities points out that physical activities of moderate intensity, if practiced daily, can be more beneficial for gaining muscle strength than practicing exercises once a week for a longer time. This means that the frequency of activities may be more important than the amount of exercise for strength gain. The results were published in the Scandinavian Journal of Medicine & Science in Sports.

During the study, the researchers divided the volunteers into three groups: the first did a series of six arm contractions once a week; the second performed the same series of contractions five days a week; the third and last group did five sets of six contractions once a week. All were followed up for four weeks.

The group that performed only six contractions once a week showed no changes in strength and muscle mass. The researchers observed, however, that those who divided these exercises throughout the week had an increase in muscle strength of around 10% compared to the other group.

“The conclusion of the study is that resistance exercise, when performed more frequently [no caso, cinco vezes por semana], was more effective for strength gain. But for volume gain [massa muscular]training concentrated on a single day was also effective”, points out orthopedist Junichiro Sado Junior, from Hospital Israelita Albert Einstein in Goiânia and member of the Brazilian Society of Arthroscopy and Sports Traumatology.

According to Junichiro, strength exercises, when performed more frequently, trigger biochemical stimuli in muscle cells that, over time, increase metabolism and the efficiency of energy expenditure in these cells. This increases muscle strength and volume.

Junichiro also points out that the results of this study confirm the common sense that in order to gain strength, the muscle cannot go many days without the stimulus of exercise.

“It is very common to come across patients who do physical activity only twice a week and are unable to improve muscle strength. Another common mistake is to think that aerobic activities such as hydrogymnastics, swimming, walking, cycling, are enough to gain strength In fact, aerobic activities are also important, but they bring other types of benefits to health. To gain strength we have to do resistance exercises”, he stressed.

Health problems

According to Junichiro, several studies have shown the importance of guiding patients about the correct frequency of sports practice. With the increasing life expectancy of the population, there are more and more cases of elderly and sedentary patients with sarcopenia, which is the generalized loss of muscle strength.

“This is a silent disease and as disabling as others that are better known in the orthopedic office, such as arthrosis and osteoporosis. And the only way to reverse sarcopenia is through a program of muscle strengthening exercises that can be performed with weight training traditional, pilates, functional exercises or even physiotherapy, but it must be at least three times a week”, warned the orthopedist.