How to get stronger in just 15 minutes!

If your looking to get stronger you may be interested to know that it's possible to increase your strength in just 15 minutes. A 15-minute exercise circuit done three times a week can build both strength and endurance. In this video, we talk about how you can implement this and the research behind it.
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[@matthewwithycombe8299]

Are we saying fatigue or failure as they are different? Makes sense that you improve both strength and endurance as you are between both specificity for strength and endurance.

[@RunningPhysio]

Matthew Withycombe great question! How do you define fatigue and failure? What are the key differences for you? Personally I keep it simple and let the person determine when they’re fatigued. Ideally I want it to occur at level where they’d be unable to complete another rep.

[@margojones8596]

So for strength thought 3-5 reps but do you do 8-12 to try and combine strength and endurance?

[@RunningPhysio]

Margo Jones there’s a lot of debate about what is optimal for building strength. While some suggest 3-5RM this hasn’t been tested extensively in symptomatic populations whereas 8-12RM (and even up to 15RM or beyond) has been. So I typically start lighter (e.g. 12RM) and progress from there.

[@Tatters177]

It would be good to know what works for women - is there any equivalent research?

[@Gs-nc4jx]

Is it recommender to do the same circuit 3 times a week? Or can 3 different circuits be used. How about an athlete who require both upper and lower body strength. Would 3 different circuits provide enough stimulus for developing upper and lower body strength, or might I be better to look at different options eg: A) 4 circuits a week (2 for upper and 2 for lower) B) 3 circuits a week to build strength in or area (lower body), 1maintanence set for upper body a d then switch it around Wonder if you have any experience of this that you could share Many thanks

[@MilfordPhysiotherapy]

When they say as effective to high volume training, what did they compare this against?

[@RunningPhysio]

The high volume training was 5 sets of each exercise, 3 times per week