12 seconds lifting a weight and 12 seconds lowering it, for 20 to 30 min/week: The Benefits of Weight Lifting and How to Start

https://nicenews.com/health-and-wellness/weight-lifting-benefits-how-to-start/

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slow strength training, it involves performing each repetition with total control — spending up to 12 seconds lifting a weight and another 12 seconds or so lowering it. Following this method, Hughes’ clients exercise their entire body just once a week for 20 to 30 minutes.

 “This intentional pacing keeps the muscles under continuous tension and eliminates the cheating that happens when you move quickly or use inertia,” she explained. “By removing speed and force, you make each moment of the exercise safer and more productive. The muscle, not the joints, does all the work, which means greater strength gains with far less wear and tear.”

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