Get Stronger in 20 Seconds

By Richard J. Wolff, RD, LDN

The instinct to avoid discomfort is strong, under normal circumstances. However, there are times when a little discomfort can be beneficial. Strength training is one of those times. According to a review published in Aging Research Reviews, strenuous workouts are most effective 1! The review, which includes data from 47 studies, shows that strenuous workouts generate the best results. Uncomfortable as it may be, the discomfort associated with deep muscle fatigue is an essential ingredient for building strong healthy muscles.

 

Fortunately, that discomfort is short-lived. Only the last few repetitions of a strength training exercise are truly uncomfortable. In other words, tolerating 10 to 20 seconds of discomfort on each exercise can pay big dividends. The "big dividends" of achieving deep muscle fatigue include:

 

Burning More Calories

 

The harder you work, the more muscle fibers you use. Using more muscle fibers translates into burning more calories both during and after a strength workout.

 

Building More Strength

 

Deep muscle fatigue is an indicator of muscle overload. When muscles are overloaded, they respond by becoming stronger. Stronger muscles protect joints, improve health, and allow you to perform daily tasks more easily. This leaves you less fatigued and more energized throughout the day.

 

Boosting Metabolism

 

Muscles need to recover after a strenuous workout. Metabolism increases during this recovery phase because new muscle proteins are being formed. This increase can be significant. According to Dr. Wayne Westcott it is not uncommon to see a 7% increase in basal metabolism for 3 to 4 days following a strength workout 2.

 

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