Research Has Found All Types of Weightlifting Build Muscle and Strength

Whether using light or heavy weights, lifting as often as you possibly can develop muscle and strength. Researchers have determined that consistency is more important than the details of how the exercises are performed.¹✅ JOURNAL REFERENCE
DOI: 10.1136/bjsports-2023-106807

After examining the most common resistance training program variables such as the amount of weight lifted, how many times, and how often, kinesiologists have revealed that all types of resistance training are beneficial, which includes body-weight exercises like push-ups, lunges, and planks.

There are a multitude of combinations and factors to take into account when developing a weightlifting program for maximizing muscle and strength growth.

Which combination results in the best gains is a long-standing argument among strength and conditioning instructors as well as athletes.

For the study, 192 randomized, controlled studies were reviewed that involved a total of more than 5,000 individuals evenly divided between men and women.

The review is the end result of years of planning that collected and analyzed huge amounts of data which revolved around 3 main variables of resistance training: higher as opposed to lower loads, single as opposed to multiple sets, and frequency of training: whether 1, 2 or 3 (or more) sessions each week.

The majority of fitness experts believe that making use of the heaviest weights that are only able to be lifted 3 to 5 times is better for building strength while making use of weights that are able to be lifted 8 to 10 times is better for building muscle size.

According to researchers’ original research, they spent the last 10 years or more resisting the notion that the only option is heavier weights.

The researchers have published several studies that show the possibility of significant gains when lighter weights are lifted until the point of exhaustion, meaning 20 – 30 reps, and even more.

In this extensive review of research on the topic, it was found that heavier weights lifted are most effective for maximizing muscle strength, while less importance on weight lifted with more reps best for maximizing muscle size.

The results found that every resistance training program ended in muscle mass and strength gains. Complicated programs are adequate but unnecessary for gaining muscle and strength. Simple programs are effective enough, and the most significant result is that any weightlifting program is beneficial. Get assistance if not sure where to start and how to progress, but it doesn’t have to be complex.

The analysis is encouraging news for anyone, irrespective of age, interested in maintaining more muscle and gaining strength, which are important for optimizing metabolism, maximizing mobility, and preventing injury.

The most challenging obstacle is consistency. Once a consistent routine is in place, then all of the other subtle nuances can be experimented with, but the analysis plainly shows that many supposedly important variables just aren’t that necessary for the vast majority of individuals.