Splitting strength training into one-minute bursts throughout the day builds as much muscle strength as a classic continuous session — and is more enjoyable, researchers at Tongji University in China have found, according to infohub.kz.
The scientists studied the effect of short strength breaks dubbed "exercise snacking." The results of the experimental work were published in the scientific journal "Journal of Exercise Science & Fitness."
The eight-week study involved 45 male students aged 18 to 25 who already had experience with regular barbell strength training. Three times a week, participants performed exercises under different protocols. The first group did three short one-minute sets of 20 weighted squats each in a Smith machine. The second group performed a continuous classic workout of 60 consecutive squats, while the third served as a control group that did no training. The load was gradually increased for all participants over the two months.
Testing showed that both training groups achieved virtually identical results in isometric strength and relative endurance. The only difference lay in psychological perception: the volunteers who split the exercises into short sets reported higher levels of satisfaction and enjoyment of the process.
According to the authors, breaking up training volume helps avoid physical exhaustion, removes the fatigue barrier and makes physical activity accessible to people with busy schedules.