Can You Exercise Less and Still Get Fit?
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We all know exercise is good for health, but a common question remains: does it matter how much you do each week if the total effort adds up over time? In other words, can you do less each week but stay consistent for longer and still see the same results as someone who does more?
A recent study by researchers at Duke University offers some helpful answers. The STRRIDE-Extension study explored how different weekly amounts of vigorous aerobic exercise impact fitness and health over time.
The Two Groups in the Study
Researchers followed two groups of adults who were overweight or had unhealthy cholesterol levels:
- Low-Amount/Vigorous-Intensity (LAVI): Exercised ~2–3 days/week with lower weekly effort (14 kcal/kg/week)
- High-Amount/Vigorous-Intensity (HAVI): Exercised ~3–4 days/week with higher weekly effort (23 kcal/kg/week)
Both groups exercised at the same intensity (65–80% of peak effort), and both continued training for up to 33 months.
What Did the Study Find?
When total exercise volume over time was about the same, both groups had similar improvements in body composition (like body fat and waist size) and markers of metabolic health (like cholesterol, triglycerides, and blood sugar).
This means if you exercise less each week but stay consistent for a longer period, you can still get many of the same health benefits.
But there’s a twist.
Fitness Gains Were Higher with More Weekly Effort
While many health markers were similar between the groups, the high-volume group (HAVI) showed greater improvements in cardiorespiratory fitness and insulin sensitivity—especially after 15 months of training. These are important for heart health and lowering the risk of diabetes.
So, even if total effort over time is the same, doing more each week may give you an edge when it comes to stamina and how well your body processes sugar.
What This Means for You
Here are some takeaways you can use in your own fitness journey:
- Consistency matters: Even if your weekly workouts are light, sticking with them over time still brings real health benefits.
- More weekly exercise can boost fitness: If your goal is to improve stamina or prevent insulin resistance, consider gradually increasing how much you do each week.
- Choose what works for your lifestyle: If it’s easier to fit in 2–3 short sessions each week, that’s better than doing nothing. Long-term consistency can still pay off.
- Adherence is key: The study also found that people struggled to keep up with high volumes of exercise over time. So, don’t aim too high too fast. Find a routine that feels sustainable.
Final Thoughts
The STRRIDE-Extension study shows that there’s no one-size-fits-all answer. Whether you go big each week or spread the effort over a longer time, exercise improves health. But if you're aiming to push your fitness to the next level, doing more each week could be the boost you need.
Remember, the best workout plan is the one you can stick to.