{"id":182592,"date":"2025-06-14T02:00:12","date_gmt":"2025-06-14T02:00:12","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/182592\/"},"modified":"2025-06-14T02:00:12","modified_gmt":"2025-06-14T02:00:12","slug":"how-shorter-harder-workouts-build-more-muscle-according-to-experts","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/182592\/","title":{"rendered":"How Shorter, Harder Workouts Build More Muscle, According To Experts"},"content":{"rendered":"<ul data-node-id=\"0\" class=\"css-1wk73g0 emevuu60\">\n<li data-node-id=\"0.0\">A new study in pre-print shows that doing fewer reps at higher volume weight can yield muscle gains.<\/li>\n<li data-node-id=\"0.1\">The findings suggests that even just doing two to three sets could see muscle growth.<\/li>\n<li data-node-id=\"0.2\">Here&#8217;s what that means for you and your workouts.<\/li>\n<\/ul>\n<p data-journey-content=\"true\" data-node-id=\"2\" class=\"css-i9p093 emevuu60\">We&#8217;ve all been there: You <a href=\"https:\/\/www.womenshealthmag.com\/health\/a65047017\/what-is-sleep-inertia\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/health\/a65047017\/what-is-sleep-inertia\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"overslept your alarm\" data-node-id=\"2.1\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">overslept your alarm<\/a>, or a meeting ran late, or your kids suddenly need an early pickup from school. Sometimes, life just <a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a28652016\/aerobic-vs-anaerobic\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/fitness\/a28652016\/aerobic-vs-anaerobic\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"eats into your gym sesh time\" data-node-id=\"2.3\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">eats into your gym sesh time<\/a>. And it feels like the older we get, the less free time we have to dedicate to that precious &#8220;me time&#8221; during our workouts. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"3\" class=\"css-i9p093 emevuu60\">But new research suggests that at least when it comes to strength training, you can actually still see big gains from doing shorter, harder, and more focused sessions with <a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a62897534\/hypertrophy-weight-lifting-strength-transformation\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/fitness\/a62897534\/hypertrophy-weight-lifting-strength-transformation\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"heavier weights\" data-node-id=\"3.1\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">heavier weights<\/a> versus doing a ton of reps for a long period of time with much lighter weights. Of course, that doesn\u2019t mean you can&#8217;t enjoy a marathon gym session when you have the time, but this study provides some handy information when your schedule is tight.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"4\" class=\"css-i9p093 emevuu60\">Here\u2019s what the study found, plus why <a href=\"https:\/\/www.womenshealthmag.com\/weight-loss\/a37418193\/meal-prepping-lifting-heavy-weights-weight-loss-success-story\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/weight-loss\/a37418193\/meal-prepping-lifting-heavy-weights-weight-loss-success-story\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"lifting heavier\" data-node-id=\"4.1\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">lifting heavier<\/a> for shorter periods of time can still help you see major gains.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"6\" class=\"body-tip css-18qyn7q emevuu60\"><strong data-node-id=\"6.0\">Meet the expert<\/strong>: Albert Matheny, RD, CSCS, is the co-founder of <a href=\"https:\/\/sohostrengthlab.com\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/sohostrengthlab.com\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"SoHo Strength Lab\" data-node-id=\"6.2\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">SoHo Strength Lab<\/a>.<\/p>\n<p><strong data-node-id=\"7.0\">What did the study find?<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"8\" class=\"css-i9p093 emevuu60\">The study, which was published in <a href=\"https:\/\/sportrxiv.org\/index.php\/server\/preprint\/view\/537\/1148\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/sportrxiv.org\/index.php\/server\/preprint\/view\/537\/1148\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"SportRxiv\" data-node-id=\"8.1.0\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">SportRxiv<\/a>, is still pre-print (meaning it hasn\u2019t been formally reviewed yet). In it, researchers analyzed dozens of existing studies to figure out how training volume per session influences a person\u2019s <a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a64970773\/does-muscle-size-equal-muscle-strength\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/fitness\/a64970773\/does-muscle-size-equal-muscle-strength\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"muscle growth and strength gains\" data-node-id=\"8.3\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">muscle growth and strength gains<\/a>. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"9\" class=\"css-i9p093 emevuu60\">The researchers discovered that while doing more sets when you lift can help build muscle, doing just one or two really hard, focused sets with heavy weights during your workout session can lead to meaningful strength gains, especially in people who consistently trained over several sessions a week. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"10\" class=\"css-i9p093 emevuu60\">No shocker here: As people did more sets per sessions, they increased their muscle size and strength. But the benefits leveled off for muscle growth after about 11 sets per session. In terms of building strength, the perks leveled off after two direct sets of one movement per session. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"11\" class=\"css-i9p093 emevuu60\">The takeaway? In most situations, more reps isn\u2019t necessarily better. And tossing in extra sets may not do much more than burn time and wear you out. Instead, try going heavier.<\/p>\n<p><strong data-node-id=\"12.0\">Why is it better to do fewer sets with higher load?<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"13\" class=\"css-i9p093 emevuu60\">Lifting heavier for a shorter amount of time can help to stress your  muscles (a.k.a. working your muscles hard to get gains), leading to bigger results, says Albert Matheny, RD, CSCS, co-founder of <a href=\"https:\/\/sohostrengthlab.com\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/sohostrengthlab.com\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"SoHo Strength Lab. \" data-node-id=\"13.1\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">SoHo Strength Lab. <\/a><\/p>\n<p data-journey-content=\"true\" data-node-id=\"14\" class=\"css-i9p093 emevuu60\">&#8220;The lower amount of reps you do, the higher weight you should use,&#8221; he says. &#8220;Stressing your muscles more can build more lean muscle.&#8221; <\/p>\n<p>Lifting Heavy At WH<strong data-node-id=\"16.0\">How do I know what the right amount of weight is for my lifting sessions?<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"17\" class=\"css-i9p093 emevuu60\">In most situations, it&#8217;s good to aim for between eight to 12 reps, Matheny says. &#8220;Pick a weight where you think you can do that over three to five sets with good form,&#8221; he says. &#8220;If you start to go over 12 reps consistently, add more weight.&#8221; <\/p>\n<p data-journey-content=\"true\" data-node-id=\"18\" class=\"css-i9p093 emevuu60\">If you struggle to get in eight, it&#8217;s time to try a lower weight, he adds. &#8220;Try a weight and see how many reps you can do,&#8221; Matheny says. &#8220;That a good way to start.&#8221;<\/p>\n<p><strong data-node-id=\"19.0\">How often should I lift weights?<\/strong><\/p>\n<p data-journey-content=\"true\" data-node-id=\"20\" class=\"css-i9p093 emevuu60\">First of all, it&#8217;s always a good idea to mix in some weight lifting and strength work because it can help improve everything from <a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a62704292\/exercise-for-bone-health\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/fitness\/a62704292\/exercise-for-bone-health\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"metabolism to bone density\" data-node-id=\"20.1\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">metabolism to bone density<\/a> and more. And while everyone&#8217;s bodies may require something slightly different, this particular study found that <a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a64867032\/fasted-or-fueled-strength-workouts\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.womenshealthmag.com\/fitness\/a64867032\/fasted-or-fueled-strength-workouts\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"lifting about two times a week\" data-node-id=\"20.3\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">lifting about two times a week<\/a> was helpful. That matches up with <a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/index.html\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/index.html\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"current exercise guidelines\" data-node-id=\"20.5\" class=\"body-link css-7bauu1 emevuu60\" rel=\"noopener\">current exercise guidelines<\/a>, which recommend that adults do at least 150 minutes a week of moderate-intensity exercise, along with two days of strength training. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"21\" class=\"css-i9p093 emevuu60\">And of course, Matheny recommends aiming to lift more if you can. &#8220;Ideally, lift weights every day,&#8221; he says. &#8220;You can rotate muscle groups.&#8221; <\/p>\n<p><img src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/1749866412_979_ea27d1a6-ecd9-4da8-b2a7-049a03b4ab93_1528214135.file\" alt=\"Headshot of Korin Miller\" title=\"Headshot of Korin Miller\" width=\"100%\" height=\"100%\" decoding=\"async\" loading=\"lazy\" class=\"css-o0wq4v ev8dhu53\"\/><\/p>\n<p>Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men\u2019s Health, Women\u2019s Health, Self, Glamour, and more. She has a master\u2019s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.<\/p>\n","protected":false},"excerpt":{"rendered":"A new study in pre-print shows that doing fewer reps at higher volume weight can yield muscle gains.&hellip;\n","protected":false},"author":2,"featured_media":182593,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[1380,74962,1331,1630,105,1381,74961,74960,16,15],"class_list":{"0":"post-182592","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-content-type-news","9":"tag-contentid-912abb94-c418-47db-85d2-8ebe4ecf41b9","10":"tag-displaytype-standard-article","11":"tag-fitness","12":"tag-health","13":"tag-locale-us","14":"tag-see-more-gains","15":"tag-shorttitle-study-shows-how-to-workout-less","16":"tag-uk","17":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114679252595932905","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/182592","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=182592"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/182592\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/182593"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=182592"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=182592"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=182592"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}