Stronger in Less Time: The Power of Once Per Week Training

Strength training just once per week can be highly effective for older adults. Over a nine-week period, participants aged 65–79 who performed a single set of exercises to muscle fatigue once weekly experienced significant increases in strength - comparable to those who trained twice per week. This suggests that even a minimal time commitment—when the effort is sufficient—can produce meaningful results. For older adults, this is especially important, as it provides a more practical, less time-consuming approach to maintaining muscle strength, supporting independence, and reducing age-related decline. Overall, the findings reinforce that consistent, focused training—even at just once per week—can be enough to improve strength and contribute to better long-term health. 

https://pmc.ncbi.nlm.nih.gov/articles/PMC2465144/

DiFrancisco-Donoghue J, Werner W, Douris PC. Comparison of once-weekly and twice-weekly strength training in older adults. Br J Sports Med. 2007 Jan;41(1):19-22. doi: 10.1136/bjsm.2006.029330. Epub 2006 Oct 24. PMID: 17062657; PMCID: PMC2465144.