A thorough review of 190-plus studies by scholars at McMaster University indicates that consistent engagement in resistance training is the paramount factor for enhancing muscle strength and mass, irrespective of the specific nuances such as the amount of weight lifted or the frequency of workouts. The research underscores that though certain approaches may specialize in augmenting either strength or muscle size, any variety of weightlifting is competent for achieving comprehensive gains.
Whether employing light or heavy weights, the key to muscle and strength development lies in lifting to one’s maximum capability on a consistent basis. The particulars of the workout plan are less critical compared to maintaining a regular routine, as concluded by the researchers.
An examination led by kinesiologists at McMaster University, which delved into principal variables of resistance training—including weight, frequency, and repetitions—determined that all forms of resistance exercises, including body-weight activities such as push-ups, lunges, and planks, produce beneficial outcomes.
Stuart Phillips, a professor of Kinesiology who led the research along with graduate students Bradley Currier and Jonathan Mcleod, commented on the overwhelming variables involved in designing an effective weightlifting program. “This has been a long-standing debate among athletes and coaches regarding the optimum combination for achieving the best results,” Phillips said.
Published in the British Journal of Sports Medicine, the review considered 192 randomized, controlled studies involving over 5,000 participants—equally distributed between men and women. This makes it the most extensive research project in this area to date. The research encapsulates years of meticulous planning, data collection, and analysis, concentrating on three core variables in resistance training: load magnitudes, set numbers, and training frequencies.
Contrary to the conventional wisdom that advocates for lifting the heaviest weights possible—usually in the range of three to five repetitions for maximum strength gains—the McMaster team has consistently argued the effectiveness of lifting lighter weights to the point of fatigue, involving 20 to 30 repetitions or more.
In this expansive survey of existing literature, it was discerned that for muscle strength optimization, lifting heavier weights proves most effective. Conversely, to maximize muscle size, the frequency of each exercise is more significant, while the weight lifted is of lesser importance.
Brad Currier commented, “Our assessment demonstrates that all types of resistance training prescriptions yield strength and muscle mass enhancements. While complex programs may suffice, they are not obligatory for acquiring muscle and strength. Basic routines are extraordinarily effective, and the salient point is that individuals can benefit from any weightlifting regimen.”
The research findings are favorable news for people of all age groups who are interested in improving muscle strength and retaining muscle mass, factors which contribute to injury prevention, enhanced mobility, and metabolic optimization.
Jonathan Mcleod concluded, “The most pivotal element to conquer is consistency. Once that’s established, finer details can be fine-tuned. However, our study clearly indicates that many of the factors considered important are actually not crucial for the majority of the population.”
Reference: “Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis” by Brad S Currier, Jonathan C Mcleod, et al., published on 6 July 2023 in the British Journal of Sports Medicine. DOI: 10.1136/bjsports-2023-106807.
