Strength training, often known as weightlifting or resistance training, has gained popularity for its ability to improve muscle strength, increase muscle size, boost physical performance, and reduce the risk of chronic diseases. But what scientists haven't done much research on is what type of exercise is best.

An experiment that examined different combinations of strength training variables was designed: how much weight you lift, the number of sets, and how often you work out. The study, published in the British Journal of Sports Medicine, was the single largest project of its kind. 192 randomized, controlled trials involving an even distribution of men and women were analyzed.

To conduct this study, researchers combed through various medical databases like MEDLINE, Embase, Emcare, SPORTDiscus, CINAHL, and Web of Science until February 2022. They gathered data from experiments that included over 5,000 healthy adults and compared different strength training routines. The goal was to understand how these routines affected muscle strength and muscle growth.

Using a systematic review combined with Bayesian network meta-analysis, the researchers compared various strength training prescriptions to see which were the most effective for building muscle strength and size. Their findings shed light on the best ways to maximize strength training workouts.

Result #1: Go heavier for stronger muscle.

One of the study's key findings was the importance of lifting heavier weights to build muscle strength. The research showed that the most effective way to gain strength is to use weights that are more than 80% of what you can lift for a single repetition (your one-repetition maximum).

If your goal is to get stronger, it's a good idea to challenge your muscles with heavier weights. The study's results support the idea that lifting progressively heavier weights is the way to go.

Result #2: Focus on repetitions for bigger muscles.

When it comes to building bigger muscles (muscle hypertrophy), the study offered a different perspective. Regardless of the weight used, all strength training prescriptions produced similar muscle growth. This suggests that the number of times you repeat an exercise matters more for muscle size than the specific weight you lift.

For those looking to increase muscle size, it's reassuring to know that extremely heavy weights are not necessary. Instead, emphasizing the number of repetitions and maintaining proper form can help you achieve your muscle growth goals.

Result #3: How often you should exercise?

The study also examined how often you should work out for the best results. It found that you can adjust your training frequency based on your goals. If you want to maximize strength gains, a routine that includes higher-load exercises, multiple sets, and working out three times a week is most effective. On the other hand, if muscle growth (hypertrophy) is your focus, a routine with higher-load exercises, multiple sets, and two workouts a week is enough.

This flexibility in training frequency means you can customize your workout routine to match your objectives and time constraints. It provides a practical approach to strength training.

The big takeaway from the study was this. All strength training is beneficial.

Any form of strength training is better than none. All strength training prescriptions, regardless of weight, sets, or frequency, outperformed the control group that did not exercise. This means that no matter how you do it, incorporating strength training into your routine is a significant step toward better health.

You don't have to stress about putting together the perfect combination of routines; just start doing something. Whether you choose to lift heavy weights to gain strength or focus on repetitions for muscle growth, strength training offers a versatile path to improved fitness.

The study's findings underscore the fact that consistency and effort are key. Strength training is a doorway to a healthier and stronger future, and the choice to begin is in your hands. So, don't wait—get moving and start building your strength today.

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Reference Link:

Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis

Brad S Currier, Jonathan C Mcleod, Laura Banfield, Joseph Beyene, Nicky J Welton, Alysha C D'Souza, Joshua A J Keogh, Lydia Lin, Giulia Coletta, Antony Yang, Lauren Colenso-Semple, Kyle J Lau, Alexandria Verboom, Stuart M Phillips
BMJ - British Journal of Sports Medicine, Published as 10.1136/bjsports-2023-106807 on 6 July 2023

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11/11/2023