Over a 10-week period, two different types of resistance training—short, intense sessions and longer, traditional sessions—did not lead to measurable changes in overall muscle mass, fat mass, or body...

We analyzed the available evidence and found that over a 10-week period, both low-volume high-intensity training and high-volume resistance training did not lead to measurable changes in muscle mass, fat mass, or body fat percentage in healthy young adults [1]. While there were small trends suggesting the high-intensity sessions might have a slight edge in building muscle and reducing fat, these differences were not large enough to be considered meaningful based on statistical standards [1]. Our current analysis shows that neither approach clearly outperformed the other in changing body composition within this timeframe. The evidence we’ve reviewed leans toward both methods being similarly effective for young adults who are already healthy, but the changes observed were too small to confirm any real advantage for one over the other. We don’t have enough data to say whether longer training sessions or shorter, more intense ones are better for reshaping the body in this group. The study did not track results beyond 10 weeks, so we can’t say what might happen with longer training periods. It’s also possible that individual differences—like diet, sleep, or genetics—played a role that wasn’t measured. What we’ve found so far suggests that if you’re a young adult looking to improve your body composition, either approach could be a reasonable choice. The key may not be which method you pick, but whether you can stick with it consistently over time.