Peer-reviewed study

A little training preserved far more than doing nothing

Effect of Different Reduced Training Frequencies after 12 Weeks of Concurrent Resistance and Aerobic Training on Muscle Strength and Morphology

FitnessControlled reduced-training study2024

Last updated 2026-07-21

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PubMed source More Fitness research How to read the studies

Kris Oddo, NASM-certified personal trainer, is the founder and head coach of Gains From Geebs (Geebs Coaching), a 1:1 online fitness coaching practice.

Quick answer

What this study found

During a busy stretch, keep a small repeatable dose of training instead of treating the week as all-or-nothing.

How strong is this kind of study?

Reviews of many studies
Controlled trialsThis study
Observational
Narrative reviews

Controlled reduced-training study. Heavier plates are built from more studies, so they move less when the next one lands.

At a glance

What kind of study this is

Early or limited evidence

A review, a lab study, or an analysis of collected data. Useful for direction, not strong enough to settle a question.

Design: Controlled reduced-training study
Published: 2024
Journal: Sports
Reference: PMID 39058089

Source details

Who ran it, and where to read it.

Authors: Mpampoulis et al.

PubMed DOI

Honest limits

What this study does not prove.

This was a small study of young women after a specific concurrent-training block. It does not establish one universal maintenance schedule for every person or goal.

Kris Oddo, NASM-CPT, in the gym — Kris Oddo, NASM-CPT. The study is the evidence; the paragraph below is what he actually does with it.

Kris's practical takeaway

Here's what to do with it.

During a busy stretch, keep a small repeatable dose of training instead of treating the week as all-or-nothing.

Ways to use it

Safe ways to apply it.

Busy weeks need a maintenance plan, not a surrender

One repeatable session can keep the habit alive

Minimum effective training depends on what you built first

Related Equipment & Protocols

Supporting store & training resources

To put these findings into practice with targeted nutrition and training gear, explore the Titan Forge strength training collection.

Questions this research helps answer.

Comeback answer

How long does it take to get back in shape?

Faster than the first time, and in three stages. The habit takes about six weeks of four sessions a week. Strength and size come back fastest in the first five weeks of training again. A break of a few weeks barely changes where you end up, as long as you restart.

Related guides and studies

Fitness studies Muscle Training Studies How Fast Do You Lose Muscle Detraining Getting Back In Shape After A Long Break

FAQ

Quick questions

What is the practical takeaway from this study?

During a busy stretch, keep a small repeatable dose of training instead of treating the week as all-or-nothing.

What does this study not prove?

This was a small study of young women after a specific concurrent-training block. It does not establish one universal maintenance schedule for every person or goal.

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