Whether the goal is bulging biceps or just a bit more strength and mass, a relatively light workout several times a week beats a more intense one done just once a week.

That’s the conclusion of a small Perth study in which researchers spent a month tracking muscle-building progress among 36 university students.

“We have shown that a very small amount of exercise is still effective to increase muscle,” as long as it’s done frequently, said study author Edith Cowan University Exercise and Sports Science Professor Ken Nosaka (PhD).

“So we hope that this would encourage people to start daily exercise from a small amount. It is not difficult to find a time for daily muscle-strengthening exercise.”