Good News: You Only Need One Workout a Week to Start Building Muscle

If you're avoiding the gym because you think you need hours of complicated routines, here's some encouraging news: research shows beginners can start building muscle with just one workout per week. Exercise physiologists have identified what they call the "minimum dose" of strength training—and it's far less time than most people think.

What Does the Minimum Dose Actually Look Like?

For complete beginners, the evidence shows you can start with just one workout per week for the first three months. "For the first three months, for a person who hasn't worked out before, once a week, one set, six to 12 reps sort of thing," explains David Behm, an exercise physiologist at Memorial University of Newfoundland in Canada.

The key is focusing on multijoint exercises that work multiple muscle groups at once. This approach maximizes your time investment while still delivering results:

• Squats: Target your legs, glutes, and core in one movement
• Chest presses: Work your chest, shoulders, and triceps simultaneously
• Rows: Strengthen your back, biceps, and rear shoulders together
• Machine variations: Offer the same benefits with added stability for beginners

How Much Muscle Can You Actually Build?

The results might surprise you. One study followed nearly 15,000 people for up to seven years, with participants committing just 20 minutes per week to strength training. They trained once a week, did a handful of exercises, and that was it. The typical participant got anywhere from 30% to 50% stronger, with much of those gains happening in the first year and then maintained throughout the study.

The crucial element is intensity—you need to push your muscles so they're taxed and struggling at the end of each set. "It should feel like it's hard work to actually try and move that weight," says James Steele, a researcher based in the United Kingdom who supports this bite-sized approach.

Why More Isn't Always Better?

While spending more time working out will build more muscle, the return on investment decreases quickly. Brad Schoenfeld, an exercise scientist at Lehman College in the Bronx, explains that muscle building isn't linear. "You see the biggest increase in the first few sets, and then you see it leveling off," he notes.

For those who can manage it, Schoenfeld recommends progressing to two workouts per week. "We're talking an hour to an hour and a half a week. You can make very good gains and really see benefits on all the health markers," he says.

This approach becomes even more important as you age, when your body naturally starts losing muscle. Research shows you can still make progress well into your 60s, 70s, and even 80s with consistent strength training, even at these minimal doses.

The bottom line: if time has been your excuse for avoiding strength training, that barrier just got much smaller. Starting with one focused workout per week can set you on the path to building muscle and improving your overall health—no marathon gym sessions required.