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A Four Week Experiment with Real Life Results

Over the past month, a few friends and I tried a small strength experiment.

Nothing scientific, nothing perfectly controlled, just real women, with real schedules, attempting something extremely simple to see what might happen.

So many of my clients feel overwhelmed by strength training, even when they deeply want to get stronger. Life, family, work, caregiving, fatigue… it all adds up. And sometimes the idea of a full “program” feels unreachable.

So we asked a simple question,

Can you get stronger by performing just one round of exercises to your maximum effort, once a week?

This article shares what we did, what happened, and why I think this matters for anyone trying to age with strength, confidence, and independence.

What We Did

Once a week, for four consecutive weeks, we each completed one max effort round of the same seven exercises,

• Walking lunges
• Sit ups
• RFE split squats
• Hip thrusts
• Lat pull downs
• Shoulder press
• A plank hold

Each person chose a weight that felt challenging and safe.
Then they performed as many high quality reps as possible, stopping as soon as technique began to break down.

That’s it.
One round,
once a week.

We recorded the numbers and repeated the same thing six days later.

What “Max Effort” Means

When I say “max effort,” I don’t mean training to collapse or pushing until form disintegrates.

I simply mean,

As many technically sound reps as you can manage with control, quality, and confidence.

Some people increased their reps.
Some increased their weight.
Some did a mixture of both.
The goal wasn’t perfection, it was consistency.

Why This Even Works

Even though a single set a week sounds almost too little to matter, it can stimulate several early stage strength adaptations, including,

• Improved neuromuscular coordination (the brain becomes more efficient at recruiting muscle fibres)
• Better movement confidence (especially in people who haven’t trained consistently)
• Endurance improvements within the movement pattern
• Reactivation of “dormant” strength in individuals who have previously been active

This experiment wasn’t about optimal programming, it was about what is realistic for many people.

What We Found

Despite the simplicity of the plan, every single person improved. Some of us doubled our reps. Others lifted heavier by Week 4. Others simply re discovered effort and confidence.

Across the group, improvements ranged from +90% to +155%, depending on the exercise and person.

Not scientific, not controlled, but still meaningful.

“If one strong set a week can create momentum, imagine what five years of small steps can do.”

My Own Results (For Those Curious)

Here’s what my numbers looked like from Week 1 to Week 4,

These aren’t “PR attempts.” They were simply weekly tests done with curiosity.

What This Does and Doesn’t Mean

This experiment doesn’t mean,

• one set a week is enough for long term training
• this replaces structured strength programming
• this is an “ideal” method

But it does mean,

If you feel overwhelmed, or if consistency has slipped, one max effort round a week is a genuine way to restart your strength journey.

In four weeks, we saw,

• increased confidence
• improved technique
• a sense of momentum
• meaningful improvements in performance

And for many, that’s enough to shift from inaction to progress.

Try Your Own Version at Home

Choose 5 to 6 movements you can perform safely,

• Push ups
• Glute bridges
• Squats or split squats
• Sit ups
• Side plank
• Banded rows

Once a week,
1. Do one round to technical fatigue
2. Record your numbers
3. Repeat next week
That’s all.

You don’t need a gym, a full plan, or an hour.

Just curiosity, and ideally, a friend.

Consistency grows in community.

I never want people training in isolation if they can help it. A training partner makes everything easier.

A Final Note on Aesthetics

I will always make this clear,

I do not train people to look like me, and I don’t want anyone to view their progress through that lens.

I care about people moving well, feeling confident, removing overwhelm, and ageing with independence.

Strength is not about shrinking your body.
It’s about expanding your life.
And sometimes the first step is one strong set.