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Lifting weights for as little as three seconds a day at maximum effort has been found to significantly increase muscle strength.

The researchers found that lifting weights at maximal effort in an eccentric contraction had the biggest impact upon improving muscle strength.

Lifting weights for as little as three seconds a day at maximum effort has been found to significantly increase muscle strength, with researchers saying the findings could prove important for preventing muscle wastage in the elderly.

Researchers at Edith Cowan University, in collaboration with Niigata University of Health and Welfare in Japan, had 39 healthy university students perform one muscle contraction at maximum effort for just three seconds a day for five days a week over four weeks.

The students performed three different types of muscle contraction for three seconds a day – isometric, concentric and eccentric. Isometric contraction is where the muscle is stationary under load, concentric is when the muscle is shortening and eccentric is when the muscle is lengthening.

For example, in a bicep curl, the concentric contraction occurs when lifting up a dumbbell, while the eccentric contraction takes place when lowering it.

The researchers found that lifting weights at maximal effort in an eccentric contraction had the biggest impact upon improving muscle strength. The concentric lifting group improved their isometric strength by 6.3 per cent but did not improve concentric or eccentric strength. However, the group that performed the eccentric contractions at maximal effort for three seconds improved their strength across all three measurements. In this group, concentric strength improved by 12.8 per cent, isometric strength improved by 10.2 per cent, and ­eccentric strength improved by 12.2 per cent.

Lead researcher Ken Nosaka said the findings were important as many people did not have the time or inclination to meet the recommended requirements for physical activity.

It is recommended adults get at least 150 minutes moderate aerobic exercise a week, or 75 minutes of vigorous aerobic exercise. There is no recommendation for strength exercise but many believe they have to spend at least 45 minutes in a session three times a week to see gains.

“Many people think you have to spend a lot of time exercising, but it’s not the case. Short, good quality exercise can still be good for your body and every muscle contraction counts,” said Professor Nosaka.

The study measured muscle contraction in the biceps but Professor Nosaka said the same increases in strength in the legs could be achieved simply by sitting down very slowly on to a chair or couch.