The holiday season is often a time when routines get disrupted. Festive gatherings, travel, and indulgent meals make it challenging to stick to regular exercise and activity habits. But what if supporting your muscle mass during Christmas is easier than you think?
Recent research suggests that performing just one set of resistance exercises PER muscle group PER week can be enough to prevent muscle loss during periods of reduced activity for the general population. Older adults or those with injuries may need a different approach. Read on to learn how you can support your body the best this holiday season.
The Science Behind One Set Per Week
The goal here is not muscle growth, but muscle maintenance. Studies show that as long as resistance exercises are performed with sufficient intensity—meaning you push close to muscle failure—you can prevent muscle loss with as little as one set per week. This means you must work hard enough that the final repetition is difficult!
This is particularly encouraging during busy times like Christmas and New Year when exercise often takes a back seat. One effective, high-intensity dose of exercise per muscle group can help you preserve your gains until you return to your routine.
Why Does This Work?
Muscle maintenance primarily relies on stimulating your muscle fibres enough to signal the body to preserve them. Minimal resistance training can achieve this, provided the intensity is high enough. The key factors are:
Effort: Each set should feel challenging, reaching near failure where the last repetition is tough to complete. If the intensity is not as high as your usual exercise routine, the muscle fibres will not be stimulated enough to achieve this effect. So, keep the effort as high as you can.
Consistency: If you’re aged 18-55, aim for ONE session per week. If you’re over 55, aim for TWO sessions per week. This is sufficient to preserve muscle gains made throughout the year. Due to the nature of muscle loss with advancing age, older adults will require a slightly different strategy for optimal outcomes.
Remember, this is different to muscle growth and progress, this is muscle preservation!
IMPORTANT: Safety First
Ensure you are performing exercises safely, and be mindful of your risk of injury if you feel pain or already have a current injury. If you have other health conditions or concerns, consult your exercise physiologist to develop a tailored plan with small changes to the above plan.
This does not apply to injured muscles!!!
It is important to note that this concept does not apply if you are following a rehabilitation program. It’s incredibly important to continue with the exercises as you have been directed because injured muscle responds differently to exercise. Attempting to engage in high-intensity exercises with an already injured muscle can increase the risk of further injuries. If you are unsure of how to proceed when on holiday, consult one of our expert exercise physiologists who can guide you through the process safely.
Maintain Your Gains This Holiday Season
Even during the holiday season, you can preserve your muscle mass with a minimal yet effective exercise routine. This strategy will help you maintain your progress and transition smoothly back to your regular workouts. Remember, just one or two high-intensity sessions per week can make a significant difference.
Need assistance tailoring a plan for your needs? Book a consultation with one of our experienced exercise physiologists today by calling our clinic at 07 3132 0898. Enjoy the holidays while keeping your body strong and ready for the new year!
Book now to start your journey toward a healthier and happier life.
References
Fisher, J.P., Steele, J., Gentil, P., Giessing, J. and Westcott, W.L. (2017). A minimal dose approach to resistance training for the older adult; the prophylactic for aging. Experimental Gerontology, 99, pp.80–86. doi:https://doi.org/10.1016/j.exger.2017.09.012.
Spiering, B.A., Mujika, I., Sharp, M.A. and Foulis, S.A. (2021). Maintaining Physical Performance. Journal of Strength and Conditioning Research, Publish Ahead of Print(5). doi:https://doi.org/10.1519/jsc.0000000000003964.
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