icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

This Study Shows Frequency Of Exercise Is More Important Than Volume

28th November 2022

28th November 2022

By Adele Webb

As you may be aware by now, here at Innermost we advocate for a healthy lifestyle and that includes keeping one’s body in check. Exercising can be a gruelling task for many – especially with these troublesome bleak winter months. We too emphasise with this mindset which means we are always searching far and wide for up-and-coming advice and tips to make your fitness journey a smoother ride. We all want to reap the most benefit possible during our daily and weekly fitness sessions, don't we? If there’s an alternative way to stay in shape, then we will be jumping on that bandwagon straight away (no shame here).

Well, today’s your lucky day…introducing the Edith Cowan University Study.

If you are someone that likes to go hard at the gym and spends hours on end pushing yourself in a 1, 2, maybe even 3 hours session fuelled by your favourite protein shake…um hello The Fit Protein – we see you. Then have you ever considered whether this way is the most beneficial approach? Sit back and relax (for once) as this study may just revolutionise your fitness journey forever.

The study low down

Without further ado, let’s dive straight into it. This latest exercise study dated the 15th of August of this year was implemented by Edith Cowan University (ECU) in collaboration with two Japanese universities: Niigata University and Nishi Kyushu University. The research took place over four weeks and involved three groups of participants – the experiment query was simple, is it better to exercise little but often, or put your all into a few sessions a week? The results were fascinating.

Across the four allocated weeks, the individuals performed arm resistance exercises with their muscle strength and thickness carefully monitored. Set up like your average weight session, the bicep contractions were taken out on a machine that measured muscle strength per contraction. The study was straightforward yet effective – two of the groups did 30 contractions per week, with the first across the five days only performing six contractions. The second group did all 30 contractions once a week, and the third final group only participated with six contractions once a week.

So, what were the results?

Once the allocated four weeks were up, it was time to conclude the study. Interestingly, the group of individuals that were doing all 30 of their bicep contractions in one day did not show enhanced muscle strength…but muscle thickness did increase by a small 5.8 percent. With no surprise, the group that did not show any change in both muscle strength and thickness was the cohort that was only exercising their arms once a week for 6 reps. However, last but no means least, we have the second group - the souls that had to do six muscle curls a day for five days. Astonishingly, once calculated, there was over 10% muscle strength enhancement with the same increase in thickness as the 30 reps a day group. Fascinating!

The findings

As the study revealed, firstly it is all about the frequency when it comes to exercising and not the volume. Small amounts of fitness each day can have a greater impact on someone’s strength – who would have thought huh? The avid gym enthusiast usually homes in on the prospect of a lengthy resistance training session, but now there’s proven evidence that little and often is more beneficial. Although this was only done to a select area of the body, it is stated that this will have the same effect on other muscles as well. The experiment goes on to say that exercising this way will in the long run help combat aging, as well as deter certain muscle-related illnesses like cancers, dementia, cardiovascular diseases, and type 2 diabetes.

Another key finding is that the body benefits from more rest than we thought. This study reiterated the importance of rest days and showed that our body muscles need a regular break during the week to improve their strength. So, for those of you who fret about taking time away from the gym, there’s no need to think this way. The next time you avoid the gym for a day or two, consider the benefits instead of the negatives. There are also other positives in smaller but frequent gym sessions too, and these include:

  • The risk of workout injuries can be minimised
  • Decreases the chances of burnout during a workout
  • Improves your focus – short but sweet
  • Better for those who have a love/hate relationship with exercise
  • Is it said to help lower blood sugars, especially exercising after a meal

Summary

Surprised? We are too! Who would have thought that your daily quick 30-minute session at the gym or an after-lunch walk with your work bestie, would actually be doing you a world of good? Of course, we are not telling you how to live your life, and if you prefer the high-intensity of a long endurance workout – then you do you. In contrast, for those newbies amongst you all, there’s now more of a means to embark on your own fitness endeavour – there’s no time like the present. Start small and slowly build your way up. After all, wasn’t it the tortoise that won the race? You’ve got this!

If you or anyone else you know has any inspirational ideas to share, just like this study, don’t hesitate to contact us over on our Instagram @liveinnermost

References

  • Edith Cowan University. (2022). Exercise answer: Research shows it's how often you do it, not how much: We all know exercise is important, but is it better to do a little every day, or a lot a few times a week? ScienceDaily. Click Here

Product Spotlight

Need Expert Advice?

Other Insights

New Year, New Diet?
The new year is here, and with it comes the inevitable question: “What’s the best diet to follow this year?” It’s an exciting thought, isn’t it? A fresh start. A chance to get fit, shed some weight, and hit reset on your health. And while the latest trends and diets promise to be “the one,” let’s take a moment to slow down and look at what really works. The Hard Truth Most diets fail not because they don’t work, but because they don’t fit into real life. Think about it. You’re pumped, you’re excited, and you’re unstoppable — for about two weeks. Then life happens. Motivation fades (statistically, most resolutions crumble by mid-January), the restrictive nature of your new plan starts to feel like a burden, and it all falls apart. Sound familiar? The issue isn’t necessarily the diet itself — it’s that most diets aren’t realistic. You don’t need to overhaul your entire lifestyle or follow extreme rules to get healthier. In fact, sometimes the simplest, most sustainable habits will give you the biggest results. But let’s not completely dismiss diets. Different approaches work for different people. So, let’s take a closer look at some of the most popular diets right now, their pros and cons, and whether they might work for you. Keto (Low Carb, High Fat) Pros: Proven to help with rapid weight loss and can regulate blood sugar levels. For those with insulin sensitivity or certain health conditions, it can be transformative. Cons: Extremely restrictive. Eliminates most carbs, which can be a nightmare if you love bread, rice, or pasta. Social situations? Awkward. Meal planning? Time-consuming. Real Talk: If you’re someone who can commit to a high-fat, low-carb diet, it’s effective. But if your idea of happiness is pizza night, Keto might feel like a punishment. Proceed with caution. Paleo (Eat Like a Caveman) Pros: Encourages whole, unprocessed foods like lean proteins, veggies, and healthy fats. It’s a good way to clean up your eating habits. Cons: Cuts out entire food groups like dairy, grains, and legumes. Goodbye peanut butter sandwiches. Real Talk: Paleo is great if you enjoy simple meals and want to avoid processed foods. But for most people, cutting out grains and dairy forever is a tall order. Intermittent Fasting (Timing Over Calories) Pros: Simplifies eating patterns and can help with weight loss without needing to obsess over calorie counting. Cons: Not ideal for those who experience energy crashes or get “hangry.” Skipping meals isn’t for everyone. Real Talk: If you thrive with structure and enjoy skipping breakfast, intermittent fasting can work. But if skipping meals leaves you cranky or fatigued, it’s probably not the best fit. Mediterranean Diet (The Gold Standard) Pros: Loads of research supports its benefits for heart health, weight maintenance, and longevity. A balanced mix of carbs, fats, and proteins makes it more sustainable long-term. Cons: It’s less trendy, which means it doesn’t always grab the spotlight. Plus, it might require some adjustments if your current diet is heavy on processed foods. Real Talk: This is less of a “diet” and more of a lifestyle change. If you’re looking for something sustainable and flexible, the Mediterranean diet is a great option. So, What’s the Answer? Forget about finding the perfect diet. The truth is the best diet is the one that works for you. Here’s the formula that never fails: Eat nutritious food in balanced portions. Move your body regularly (whatever movement you enjoy!). Prioritise sleep — the underrated superhero of health. Sustainability is key. A diet should fit into your life, not the other way around. If it feels like torture or disrupts every meal with friends or family, it’s not going to last. It’s also worth considering why you’re dieting. If you’re looking for weight loss, remember that consistency beats intensity. Healthy habits — like eating balanced meals and getting regular exercise — will take you farther than any extreme diet ever could. A Word on Motivation Here’s the catch: motivation is temporary. It’s the honeymoon phase of any resolution, but it doesn’t last. What does last is routine. Building habits that work for you — not against you — is the real secret to success. No single diet is the holy grail. The truth is that most diets will work if you stick to them. The challenge is finding something that fits into your life seamlessly. That’s why it’s better to focus on balance and habits rather than perfection. My Diet Advice for 2025 Diets can be useful tools, but they’re not magic. Start small. Incorporate more whole foods and keep your portions in check. Move your body in a way that feels good — not as punishment, but as celebration. And don’t underestimate the power of great sleep. There’s no shame in trying a trendy diet if it motivates you to kickstart your health journey. Just remember, a diet is a tool, not a magic solution. If it doesn’t fit your lifestyle, it’s not you failing — it’s the diet and don’t beat yourself up about it. Focus on building habits you can stick with and remember that health isn’t a sprint, it’s a marathon. Read more
How to Beat Imposter Syndrome, According to Experts
Do you ever feel like a fraud at work? Or worry that people won’t love the ‘real’ you? Even when you have evidence that suggests none of the above is true? Then, you could be experiencing imposter syndrome - and, you’re not the only one.  Research shows imposter syndrome is a universal struggle with one review finding that up to 82% of people could be experiencing imposter syndrome and suffer from anxiety, burnout and exhaustion because of it. While imposter syndrome can feel deflating and challenging, the good news is that there are steps you can take to overcome self-doubt and boost self-confidence, so you stop holding yourself back from reaching your full potential To help you leave imposter syndrome behind for good, we spoke to two experts to bring you everything you need to know including how to spot it and how to beat it.  What Is Imposter Syndrome? “Imposter syndrome is the overwhelming feeling of self-doubt or fear of being exposed as a ‘fraud’,” explains Holistic Health & Wellness Coach Christina Calderwood. When we experience imposter syndrome it’s because we believe on some level that our achievements are down to luck or other factors and not our own ability, and we feel unworthy of our success. “Those with imposter syndrome worry that others will eventually uncover the ‘truth’ and see their perceived lack of skill and capability, despite evidence of their success and achievements,” Christina adds.  Signs of Imposter Syndrome Imposter syndrome can show up in different ways and may show up differently depending on the scenario you are in.  For example, imposter syndrome at work can look like questioning if your contributions are valuable and choosing to stay silent out of fear. In friendships it can look like worrying what others think of you and in romantic relationships you might feel you're undeserving of your partner's love and affection. Imposter syndrome often shows up in self-limiting thoughts and beliefs, and the stories we tell ourselves. According to Christina, some of the most common thoughts people with imposter syndrome may have include:  I don't deserve this success, I just got lucky. I'm not as smart or talented as they think I am. I'm afraid they will find out I don't know what I'm doing. I’m afraid they will see the ‘real’ me and not like me for who I really am.  I have to work harder than others to prove myself and achieve my goals. I can't make any mistakes or ask for help, or they will think I'm incompetent.  Why do we experience Imposter Syndrome “Imposter syndrome is more common than we might think and something we may experience at different stages of life,” mindset and confidence coach Francesca Nervegna tells us. With research suggesting that up to 70% of us may experience imposter syndrome in our lifetime, this fear-driven mindset can affect anyone at any time, regardless of their age, gender or profession.  There are many reasons why we may experience imposter syndrome, some of these include striving for perfectionism, our upbringing, facing a new challenge and social comparison.  “Perfectionism is another way that self-sabotage and imposter syndrome can disguise themselves,” explains Christina. “Holding ourselves to unrealistic standards and expectations stops us from going after our dreams, let alone even trying. This happens when we are afraid of failing, of being seen, feeling vulnerable or not feeling as good as others.”  The environment in which we grew up in can also lead us to strive for perfectionism and experience imposter syndrome. “People who grew up in environments with high expectations or where success was often compared to others' achievements may have internalised the belief that they need to constantly prove their worth,'' Christina adds.  Similarly, a big life change that involves taking the leap before we feel ‘ready’, such as a new job or promotion, can trigger self-doubt and feelings of imposter syndrome.  We may experience imposter syndrome when we compare ourselves to others, either those around us or on social media. “The grass may seem greener on the other side, we might think that others are better than us and start to compare ourselves to them and compete with them in our minds,” Francesca adds.  Christina echoes this: “We're constantly bombarded with messages that our worth is tied to our achievements and external validation. The pressure to meet these unrealistic standards can be overwhelming.” Christina believes that social media makes this worse by only showing us the highlights, making it seem like everyone else has got everything together while we are struggling.  Stereotypes can also lead to feelings of imposter syndrome. “Individuals from underrepresented groups may feel added pressure to succeed and represent their group positively, which can contribute to imposter syndrome,” Christina explains. “They might also face implicit or explicit biases that undermine their confidence.” How to beat Imposter Syndrome The first step to beating imposter syndrome is becoming aware of it and identifying that we have self-limiting beliefs. “Once we identify it, we are already one step ahead and we can start working on it,” Francesca explains.  Acknowledge your feelings To start identifying your limiting beliefs and find clarity around why these thoughts or feelings are coming up, Francesca suggests journaling. Once you identify your negative thoughts and the beliefs that fuel them, you can start to work on overcoming them.  Christina suggests using a technique called cognitive reframing, which involves replacing your negative thoughts with more positive and realistic ones.  This could include something like:  I deserve this success because I worked hard for it and I have the right skills and qualifications.  I don't have to know everything, no one does. I can learn from my mistakes and ask for help when I need it. I deserve love and a fulfilling relationship because I offer kindness, respect, and genuine care. I don’t need to be perfect in a relationship; no one is. Celebrate your achievements No matter how big or small, taking time to reflect on your accomplishments and celebrating your achievements will help to shift your mindset and reduce feelings of imposter syndrome. “Create a folder where you list down any positive feedback, milestones and accomplishments, or keep a journal with your successes, big & small. Come back to them whenever self-doubt creeps in,” Christina advises.  Share your experiences Opening up to trusted friends about your experiences may help you to feel less alone, and connect with others around you who are also experiencing imposter syndrome. “Sometimes, just hearing others say they’ve felt the same way can be incredibly validating.” Christina says.  Challenge negative thoughts Whenever you catch yourself thinking a negative thought, such as ‘I’m not good enough’, counter it with evidence that shows you it’s untrue. “Often, you’ll find that the negative thoughts are baseless and you have far more examples of why you are good enough, exactly as you are. “ Christina says.  Francesca often uses positive affirmations with her clients, to help them require their brain and replace old patterns and limiting beliefs with new ones.  “You can also use positive affirmations to rewire your brain and replace old patterns and limiting beliefs with new ones,” Francesca adds. “Your brain will believe anything that you tell it, if you are constantly affirming that you are an imposter and you are not good enough, you will keep believing it. On the other hand, thanks to neuroplasticity, you can reprogram your brain to embrace more positive thoughts and, in turn, boost your confidence.” Shift to a growth mindset Beating imposter syndrome is all about shifting your mindset from striving for perfectionism to embracing growth. “If you are ready to stop self-sabotaging and stop letting your internal dialogue make you feel like an imposter you are going to have to let yourself be imperfect,” says Chrsitna. She adds: “Understand that mistakes and failures are part of life and a fundamental part of the learning process. Remember, courage comes first, confidence follows.” Read more