In the world of fitness, there’s a constant debate about the best way to build strength and muscle. Some swear by heavy weights, while others advocate for lighter weights with more repetitions. However, a recent study suggests that the specifics of your strength training regimen might not be as important as simply making a habit of it.
The Great Weight Debate
A study conducted by kinesiologists at McMaster University examined the most popular variables among resistance training programs, including how much you lift, how often, and how many times. The researchers concluded that all forms of resistance training are beneficial, including body-weight exercises such as planks, lunges, and push-ups.
The study, which reviewed 192 randomized, controlled studies with a total sample size of over 5,000 people, found that every resistance training prescription resulted in strength and muscle mass gains. The researchers emphasized that complex prescriptions are sufficient but unnecessary to gain strength and muscle. Simple programs are extremely effective, and the most important result is that people can benefit from any weightlifting program.
The Power of Consistency
The key takeaway from this study is the power of consistency. Regardless of the specifics of your strength training regimen, the most important thing is to make a habit of it. Whether you choose to lift heavy weights a few times or lighter weights many times, the benefits are there as long as you stick with it.
This is good news for anyone interested in gaining strength and maintaining muscle, which are important for preventing injury, maximizing mobility, and optimizing metabolism. The biggest variable to master is compliance. Once you’ve got that down, then you can worry about all of the other subtle nuances. But the analysis clearly shows that many ostensibly important variables just aren’t that essential for the vast majority of people.
The Bottom Line
In conclusion, the specifics of your strength training regimen might not be as important as simply making a habit of it. Whether you choose to lift heavy weights a few times or lighter weights many times, the benefits are there as long as you stick with it. So, get to the gym, start strength training, and make it a habit. The power of consistency might just be the key to your fitness success.