Will strength training be effective for twenty minutes

The answer is definitely yes, but how much benefit you can get in the end depends on whether you practice "accurately" enough and what your training goals are.

I have seen many people say that strength training must be done for 40 minutes to be effective. If it is too short, it will not even be enough to warm up, let alone build muscles. This statement actually completely ignores the core issue of training density. Two years ago, I took care of a girl who was an emergency nurse. She worked three shifts and couldn't sleep enough. The total training time she could squeeze out every week was less than 2 hours. Every time she came to the gym, she would hold a stopwatch and practice for 20 minutes. She did squats, bench presses, bent over rows and other exercises that can mobilize multiple muscle groups at the same time. She did compound movements and never touched her phone between sets. She would only sip her saliva before starting the next set. Not only did she lose 12 pounds in half a year, but she could now move a critically ill patient who used to have to be helped by two colleagues to help her with just a hand. Her physical fitness is much better than many people who work in the gym every day.

Speaking of which, I also tried it when I was working on a project. I didn’t go to the gym for two weeks, so I went home for 20 minutes every day. Using two 5-liter oil drums filled with water as dumbbells, I practiced deadlifts, push-ups, and Bulgarian split squats. I rested for 30 seconds in each group. After the exercise, the soreness on my body was no worse than if I practiced for 40 minutes in the gym. Not only did I not lose any muscles during that period, but I also breathed less when I climbed the 12th floor to work every day. In fact, the sports physiology community has already reached relevant conclusions. As long as the training capacity reaches the standard - that is, the product of the weight you use and the number of sets completed is enough to meet your current training needs, 20 minutes of strength training will have the same muscle-building and strength-building effects for ordinary enthusiasts as 40 to 50 minutes of low-density training. To some extent, especially those who are new to fitness, their ability to recruit muscles is still weak. Focusing on picking movements for 20 minutes to create a sense of strength is much more efficient than practicing for an hour while scrolling through your mobile phone. This is just like when you are preparing for exams and endorsements. Concentrating on studying for 20 minutes is much better than spending 2 hours on watching TV dramas while memorizing.

Of course, there are also people who can’t see any results after practicing for 20 minutes. When they enter the gym, they first stand in the equipment area and chat with friends for 5 minutes. Then they take a break in between sets and watch two short videos in 3 minutes. The movements are all based on waist and inertia. Let alone 20 minutes, practicing for 1 hour is a waste of time.

To be honest, 20 minutes of training is not a panacea. If you have been training for two or three years and your muscle mass has reached a plateau, and you want to hit heavier weights or more obvious muscle lines, then the training capacity that can be crammed into this time is really not enough. You still have to extend the training time appropriately, or split the upper and lower body to arrange targeted plans, otherwise progress will be very slow.

In fact, for most ordinary people who just want to maintain muscle mass, increase basal metabolism, and make their body look better, there is really no need to worry about how long they have to practice. Even if they take 20 minutes a day to practice seriously, it is much better than waiting to "go to the gym when I have time." Fitness has never been about just enough time.