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Douglas_Knight comments on A "Failure to Evaluate Return-on-Time" Fallacy - Less Wrong
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Squatting heavy once a week will make you stronger than almost everyone at almost everything, younger, healthier, leaner, smarter*, richer, prettier; takes about fifteen minutes. How does that compare to your current exercise regimen?
*http://www.plosone.org/article/fetchArticle.action?articleURI=info:doi/10.1371/journal.pone.0000465
**http://download.journals.elsevierhealth.com/pdfs/journals/0197-4580/PIIS0197458005002745.pdf
Your second link is broken, even for people access; worse, it doesn't give the citation. I think that this (ungated, alt) is the study.