How long does it take to strengthen weak muscles?

[loft33]

I had a general question:

Short of any trauma to a muscle, how long does it take to strengthen (working to full natural capacity and function) weak muscles?

I'm not asking "how long until I can see a six pack?" I'm really talking about stabilizer muscles.

Let's say my glute med is weak, doing clams and side leg raises 2x a day of 2 sets of 30 reps, how long until the muscle has the strength it should?

I realize everyone is different, but is there an average time frame? Weeks? Months?

Just curious.

Thanks!

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[Ironmike]

Between 2-3 months dependant on age, levels of activity, how you are performing the exercises etc.

[ROBOTONE]

A muscle will improve regarding strength, much earlier than 2-3 months. Initial gains in strength will be due to improved neural recruitment and exercise technique. It will also depend on applying some principles of exercise. These are frequency, duration and intensity and the overload principle. I would expect strength gains in 1-2 weeks. Obviously there would not be the same changes in muscle architecture that is seen at a 3 month period, which is generally accepted as being the period of time needed for muscle hypertrophy.
Motivation and discipline are also important to any exercise regime.

[loft33]

Thanks, Robotone. That's what I was talking about. I'm not trying to get compliments on my glute med and minimis. I'm trying to work on those muscles so they activate correctly so I can stabilize my pelvis better.

[Ironmike]

Initial gains in strength will be due to improved neural recruitment and exercise technique.

Which is why I said 2-3 months assuming the OP meant hypertrophy. Comes down to what is defined as strength I guess. If an individual is able to recruit more of the muscle, then I guess they are stronger.

Loft33 - You still need to look at the longer term picture. Even if you do recruit more of the muscle, it's still not to say that that muscle is particularly strong. You may still have issues with pelvic control even after the increased CNS drive, and may well still need to take a longer term approach to strengthening in the hypertrophy sense.

[loft33]

Iron Mike - I agree. Though I was talking about semi-immediate improvement in the muscle, I do see your point that I need to keep making the muscle "bigger" through training so it doesn't become dysfunctional to the point it was before rehab.

[Makethisworkout]

hi Loft, you'll get alot more joy from other types of functional exercise. If you're looking for strength then a good routine would mix between some heavy at maximal capacity but predominantly fast movements at ~70%max. Once you start going over 5-6 reps you tend to be focusing more on hypertrophy and endurance (more so anyway).
You're on the money with glute med training but would recommend different exercises. Regarding glute med strength, the problem with side raises for me are 3 fold: 1) they're too easy so you need high reps (no good for strength) 2) most people tend to perform this exercise with more of the TFL which already tends to overpower the glute med (in order to hit the glute med you need to kinda half on your belly) and 3) there's not really much neural/functional input going on.
To get good hip function, bending at the hips is crucial, therefore squats first and then step ups and lunges are hard to beat for glute med. Perfect also for sport (you play footy i'm guessing?) if you add the 70% max and speed to the concentric portion. This is basically powerlifting training but applies well to sport.
Strength gains should be pretty quick (ie session upon session initially) due to greater neural ability but of course you'll start to plateau eventually. The more you do it the stronger you'll get (sounds dumb i know).
Dont squat more than once a week or you'll seize up pretty quick (back extensors). Predominantly keep it 70% 1RM and fast but occasionally go for max reps. As many sets as you feel you can safely do (for me its approx 6) and then i switch to deadlifts, lunges, step ups and plyometrics until exhaustion.
Regs, Jon.

[bounce_around]

hi Loft, you'll get alot more joy from other types of functional exercise. If you're looking for strength then a good routine would mix between some heavy at maximal capacity but predominantly fast movements at ~70%max. Once you start going over 5-6 reps you tend to be focusing more on hypertrophy and endurance (more so anyway).
You're on the money with glute med training but would recommend different exercises. Regarding glute med strength, the problem with side raises for me are 3 fold: 1) they're too easy so you need high reps (no good for strength) 2) most people tend to perform this exercise with more of the TFL which already tends to overpower the glute med (in order to hit the glute med you need to kinda half on your belly) and 3) there's not really much neural/functional input going on.
To get good hip function, bending at the hips is crucial, therefore squats first and then step ups and lunges are hard to beat for glute med. Perfect also for sport (you play footy i'm guessing?) if you add the 70% max and speed to the concentric portion. This is basically powerlifting training but applies well to sport.
Strength gains should be pretty quick (ie session upon session initially) due to greater neural ability but of course you'll start to plateau eventually. The more you do it the stronger you'll get (sounds dumb i know).
Dont squat more than once a week or you'll seize up pretty quick (back extensors). Predominantly keep it 70% 1RM and fast but occasionally go for max reps. As many sets as you feel you can safely do (for me its approx 6) and then i switch to deadlifts, lunges, step ups and plyometrics until exhaustion.
Regs, Jon.

Hi Jon,

Interesting read you have posted. Do you know of any evidence based practice that backs up your comments? Any good research articles you could recommend reading?

Kind regards,

Rich.