Strength Training Helps Build Both Strength and Muscle Mass
Largest review study finds a challenge to determine “best” training protocols.
The largest review study of protocols for increasing muscle strength and size revealed that all variations of reps, weights and sets produced improvements in muscle strength and size when compared with no training. Protocols that used heavier weight, in other words as much as >80% of single rep max, promoted maximum strength gains. Higher-load, multiset, twice-weekly training was the highest-ranked resistance training method for increasing muscle size.
The study is published in the British Journal of Sports Medicine (2023;10.1136/bjsports-2023-106807.)
Shirley Eichenberger-Archer, JD, MA
Shirley Archer, JD, MA, is an internationally acknowledged integrative health and mindfulness specialist, best-selling author of 16 fitness and wellness books translated into multiple languages and sold worldwide, award-winning health journalist, contributing editor to Fitness Journal, media spokesperson, and IDEA's 2008 Fitness Instructor of the Year. She's a 25-year industry veteran and former health and fitness educator at the Stanford Prevention Research Center, who has served on multiple industry committees and co-authored trade books and manuals for ACE, ACSM and YMCA of the USA. She has appeared on TV worldwide and was a featured trainer on America's Next Top Model.
