New science shows these are the two most important components of an effective strength training program

And that’s a good thing. The benefits of resistance training are countless and widely proven: prolongs longevity¹, increases bone mass^two, reduces stress³, improves cardiovascular health⁴and so on (we could go on for a while!).

But when it comes to the best strength training plan, things can get confusing. Should you lift heavier weights or try to do more reps and sets? How often do you really need to lift to see results? Different influencers will give you all kinds of conflicting advice about what you should and shouldn’t do, while various adverts tout themselves as the second best option. For a long time, even science seemed to offer obscure answers.

Research on the topic hasn’t been as clear, with many articles sending mixed signals about whether reps or weight are more important for developing strength versus muscle mass, says Dustin Willis, DPT, a professor at West Coast University.

However, a new and potentially landmark Research Article⁵ which reviewed more than 1,000 studies – the largest of its kind to date on this topic – gives us greater insight into the subject.

For starters, the article confirmed what is already well known about resistance training: compared to no exercise, almost any combination of sets and reps, no matter how heavy or how often you are lifting, will lead to increases in muscular strength and in muscle size. . Most likely this is not news to you!

Digging deeper, researchers found that for increasing muscle strength, training programs that involved multiple sets or heavier weights were more effective. And those programs that included multiple sets It is Heavier weights were the highest rated.

But when the goal was to build bigger muscles (what scientists call hypertrophy), the amount of weight you’re lifting wasn’t as important. Instead, researchers found that multiple sets and multiple training days per week had the biggest impact on muscle size.

What’s more, researchers have also explored the concept of training to failure, that is, doing as many repetitions as you can until you can’t do any more, as a means of increasing muscle size. Interestingly, they found that it typically didn’t make a significant difference. (However, there was a caveat that this approach could potentially be useful for more advanced lifters.)

Another notable discovery had to do with the minimum effective dose, or the smallest amount you need to lift to see some results. To gain strength, they found you needed to do resistance training for at least two sets or two sessions per week, while for hypertrophy the minimum effective dose was resistance training for at least two sets It is two sessions per week.

To put it all together:

If your goal is to get stronger, focus on lifting heavier weights (of course, do this methodically and progressively) in multiple sets. The minimum to get stronger is at least two sets or at least two training sessions per week, using the same muscle groups.

If your goal is to grow, don’t worry about the weight you are lifting, but focus on lifting weights more frequently (also methodically and progressively) for at least two sets and two sessions per week, focusing in the same muscle groups. If you are a beginner lifter then training to failure is not necessary, but if you are more advanced it is potentially helpful in initiating more muscle growth.

Other than that, there’s no need to overthink it! Focus on the movements you like and you will see the #gains to follow.