The key facts

  • Split training (3 sets of 20 squats at different times of the day) and a single workout produced comparable improvements in strength and endurance over 8 weeks
  • No statistically significant differences were found between the two formats, although numerically the regular format showed greater gains
  • Participants in the split program rated their enjoyment of the sessions higher

Split training showed comparable results

Scientists at Tongji University in China have found that short strength sessions spread throughout the day can produce results comparable to a single full workout. The study was published in the journal Journal of Exercise Science & Fitness, — Gazeta.Ru reports on it.

How the experiment was conducted

The study involved 45 male students aged 18 to 25 who had been doing strength training for at least six months. They were randomly assigned to three groups: split training, regular sessions, and a control group maintaining their usual activity. Both training groups performed squats on a Smith machine three times a week for eight weeks, with the same total volume — 60 repetitions per training day. One group divided them into three separate sets of 20 squats at different times of the day, while the other performed three sets within a single session with rest breaks in between. The load was gradually increased from 40% to 55% of each individual's one-repetition maximum, and all sessions took place under the supervision of specialists.

What was measured and what was found

Before and after the program, the researchers measured maximum strength, force during a static hold, and the number of squats with a weight equal to 40% of the current maximum. Both programs produced improvements compared to the control group. Numerically, the gains with the regular format were larger, but no statistically significant differences were found between the training groups. At the same time, participants in the split program rated their enjoyment of the sessions higher. The authors suggest that splitting the load may make it easier to fit into a schedule.

Limitations of the study

It should be noted that the sample was small and included only young men with at least six months of strength training experience, and only one exercise was tested — squats on a Smith machine. How applicable the findings are to other populations and exercises remains unclear from the published data. Earlier, as Gazeta.Ru recalls, a simple way to significantly improve physical fitness after age 65 was named.