Fight Muscle Loss… in 3 Seconds a Day!

Dear Living Well Daily Reader,

Long-time readers know that I believe in keeping your muscles strong as you age. After all, sarcopenia (muscle loss) is a very real threat to seniors.

And the reality is, your muscles are vital to your overall health. From maintaining your brain, keeping you mobile, and avoiding falls, you have to keep your muscles in shape.

But trying to find the time, let alone making the trip to the gym or buying the equipment, can be a big obstacle.

What if I told you I could solve one of those problems?

A new study shows that you could increase muscle strength in just 3 seconds a day!

While it sounds unbelievable, lifting weights for just 3 seconds can lead to a 10 percent increase in muscle mass. This is what a new study in the journal Scandinavian Journal of Medicine and Science in Sports found.

I don’t know if you pay attention to international sports, but the Scandinavians are making huge strides in training and fitness – and this 3-second weightlifting program is another one of those examples.

There are two keys to making this work.

The first is that you have to use a lot of weight.

A word of caution: using a lot of weight can be dangerous, so make sure you take precautions. Have someone help you or use machines that ensure your safety.

That being said, what does “a lot of weight” mean? It means near your maximum. This means knowing the most weight you can lift for a particular exercise and using that weight.

The second factor is to not focus on lifting the weight, but rather lowering it slowly.

This is called an eccentric contraction. An eccentric contraction is where the muscle is contracting and lengthening at the same time.

If you hold your hand down at your waist and then bring it up to your shoulder, that is contracting the biceps muscle (and that is what people normally think when they are lifting weights). But it’s the movement to return your hand down to your waist that is important.

Normally your bicep will relax when you drop your arm – but you don’t want to do that. You want to contract the muscle while you’re lowering it.

It works like this for a bicep curl: choose a weight that is close to your maximum and hold it at your shoulder. You then contract your bicep and slowly lower the weight to your waist.

That’s it— you’re done in 3 seconds! Do this a few times a week and you’re on your way to increasing your muscles by 10 percent.

As with all changes, check in with your doctor before you add or subtract anything from your lifestyle. While this is a powerful technique for adding muscle, there’s also a chance for injury, so be careful!

P.S. Want more tips for strengthening your muscles? Try this.



Melore, Chris. “Lifting weights for just 3 SECONDS a day can improve muscle strength!” 2/7/2022.


Dr. Scott Olson, ND

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More Free Articles

Tasty Hack SUPERCHARGES Gut Health

One day, we’ll look back at our discovery of the nervous system in our guts in much the same way as other giant leaps in medicine like germ theory, vaccinations, and antibiotics. Knowing it exists and how important it is has changed EVERYTHING. We now understand that the enteric nervous system, or our “second brain”...

Read This

BRIGHT IDEA Stops Colon Cancer in Its Tracks

Dear Living Well Daily Reader, One thing no one ever thinks to warn you about a cancer diagnosis is the RUSH. While you’re still trying to process the news that you have cancer, you’re already asked to make decisions about your treatments. You’re told there’s no time to waste. And warned delays could lead to...

Read This

MAILBAG: The Startling Truth About Sugar

“I’m diabetic and I don’t quite understand the differences in sugar. There’s sugar you make cookies with but also fruits have sugar. Can I have fruits even though they have sugar too?” – Annette, from Helen, GA Hi Annette, For something that seems so simple, sugar sure gets complicated very quickly. That table sugar you...

Read This

Prostate Cancer Treatment MAKES WAVES (Side-Effect-Free!)

I’m not going to pull any punches here. Getting a prostate cancer diagnosis is downright terrifying. And that’s especially true because for YEARS there weren’t any remarkable advancements in the treatments for this cancer. Watchful waiting (active surveillance) was the best we could do for men with small tumors that didn’t appear aggressive. And for...

Read This

Top COVID Symptoms Have Changed (SURPRISING!)

We’ve lived with COVID-19 for nearly three years now. That means we KNOW what it looks like, right? Wrong. The dominant COVID strain infecting people today doesn’t look exactly like the one that infected people last year. The virus is constantly changing. And so are the symptoms when you catch it. Different COVID strains appear...

Read This

NSAID Pain Relievers: A SHOCKING Discovery

My excellent editor told me the other day that she gave in and took some naproxen for her psoriatic arthritis pain. And she’s not alone. Occasionally even people who are passionate about natural medicine turn to over-the-counter or prescription drugs for pain relief. After all, joint pain can be downright debilitating. But before you reach...

Read This

Fake Meat Hiding a Dangerous Secret? (Study)

People ask me all the time what I think about meat substitutes. My reply is simple: “They’re junk!” The labels claim that these fake meats are better for your health and the environment. But nothing could be further from the truth… If you’re a regular Living Well Daily reader, you know I’m constantly warning you...

Read This

Simple Trick Dramatically Slows Memory Loss

Ask a group of middle-aged people about their biggest fear, and they will almost universally say, “losing their minds.” And I agree. The thought of my precious memories fading away is at the top of MY “no thanks” list. But just wanting your brain to be healthy isn’t enough. You have to work at protecting...

Read This

MAILBAG: The DISTURBING Truth About Alzheimer's Drugs

“What’s your take on the drugs for Alzheimer’s?” – Timothy, from Bel Air, MD Hi Timothy, Let me make it simple: They’re junk. You’ve seen the breathless headlines, I’m sure. After all, they’re almost impossible to ignore! They make exciting claims like “New breakthrough in Alzheimer’s Treatment Is a Game Changer!” or “FINALLY an Alzheimer’s...

Read This

Don't Start Your Dishwasher Until You Read THIS

For YEARS, modern medicine essentially ignored the gastrointestinal tract. Sure, it’s where you digest and absorb your food. But that was the end of the story. They were clueless about how intertwined our digestive system is with our OVERALL well-being. We now understand our gut is so closely linked to our health that it’s impossible...

Read This