Doing gentle strength exercises slowly and steadily twice a week for 12 weeks makes older adults' knee muscles stronger.

Doing gentle strength exercises slowly and steadily twice a week for 12 weeks makes older adults' leg muscles stronger.

Doing slow, low-effort weight training three times a week for 12 weeks can make your thigh muscles bigger and stronger, just as much as doing fast, high-effort weight training.

Gentle weight training done slowly and steadily twice a week for 12 weeks can make older adults' thigh muscles thicker and stronger.

If young, healthy guys do strength training for 12 weeks using different types of muscle contractions—whether slow or fast—they’ll get significantly stronger in their thigh muscles, no matter which style they pick.

If overweight guys in their mid-30s do a short but intense weight training routine three times a week for six weeks, they can boost their leg strength by nearly 27%—showing you don’t need long workouts to get stronger fast.