{"id":8221,"date":"2023-10-18T20:07:26","date_gmt":"2023-10-18T13:07:26","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=8221"},"modified":"2023-10-18T20:07:26","modified_gmt":"2023-10-18T13:07:26","slug":"training-strength-vs-size-weight-lifting-strategies","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=8221","title":{"rendered":"Training Strength Vs Size: Weight Lifting Strategies"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">I<\/span>f it seems like the weight room at your gym is getting busier these days, you\u2019re probably not imagining it. More <a href=\"https:\/\/www.wellandgood.com\/weightlifting-women\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/weightlifting-women\/\">women in particular are taking up weightlifting<\/a>, and the fitness industry is adapting to meet their interest, with multiple <a href=\"https:\/\/www.wellandgood.com\/orangetheory-strength-training\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/orangetheory-strength-training\/\">boutique studios pivoting to strength classes<\/a>, and Nike launching its first-ever <a href=\"https:\/\/nikestrength.com\/products\/nike-dumbbell\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/nikestrength.com\/products\/nike-dumbbell\">strength equipment line<\/a>.<\/div>\n<p>And that\u2019s a good thing. The benefits of resistance training are countless and thoroughly proven: It <a href=\"https:\/\/bjsm.bmj.com\/content\/56\/21\/1218\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/bjsm.bmj.com\/content\/56\/21\/1218\"><span>extends longevity<\/span><sup>1<\/sup><\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2564387\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2564387\/\"><span>increases bone mass<\/span><sup>2<\/sup><\/a>, <a href=\"https:\/\/www.nature.com\/articles\/s41598-020-74608-6#Sec2\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nature.com\/articles\/s41598-020-74608-6#Sec2\"><span>reduces stress<\/span><sup>3<\/sup><\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span>improves cardiovascular health<\/span><sup>4<\/sup><\/a>, and so on (we could go on for a while!).<\/p>\n<p>But when it comes to the \u201cbest\u201d strength training plan, things can get confusing. Should you lift heavier weights, or aim 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 on what you should or shouldn\u2019t do, while various ads bill themselves as the next greatest thing. For a long time, even science seemed to offer murky answers.<\/p>\n<p>\u201cThe research on the topic has not been all that clear with many papers sending mixed signals as to whether reps or weight matter more for developing strength versus muscle mass,\u201d says <a href=\"https:\/\/www.linkedin.com\/in\/dustin-willis-pt-dpt-phd-c-ocs-faaompt-2a76a1166\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/dustin-willis-pt-dpt-phd-c-ocs-faaompt-2a76a1166\/\">Dustin Willis, DPT<\/a>, a professor at West Coast University.<\/p>\n<p>However, a new, potentially landmark <a href=\"https:\/\/bjsm.bmj.com\/content\/57\/18\/1211.long\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/bjsm.bmj.com\/content\/57\/18\/1211.long\"><span>research paper<\/span><sup>5<\/sup><\/a> that reviewed over 1000 studies\u2014the largest of its kind to this date on this topic\u2014gives us increased insight into the matter.<\/p>\n<p>To start off, the paper 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\u2019re lifting, will lead to increases in muscle strength and muscle size. That\u2019s very likely not news to you!<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/training-strength-vs-size\/\" current-title=\"These Are the 2 Most Important Components of an Effective Strength Training Program, According to Science\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/10\/GettyImages-training-strength-vs-size-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-04-18\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/training-strength-vs-size\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/training-strength-vs-size\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/training-strength-vs-size\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>Diving deeper, the researchers found that to increase muscle strength, the training programs that involved multiple sets or heavier weights were most effective. And those programs that included both multiple sets <em>and<\/em> heavier weights were the highest rated.<\/p>\n<p>But when the goal was to build bigger muscles (what scientists call hypertrophy), how much weight you\u2019re lifting wasn\u2019t all that important. Instead, the researchers found that multiple sets and multiple days of training per week had the greatest impact on muscle size.<\/p>\n<p>What\u2019s more, the researchers also explored the concept of \u201ctraining to failure,\u201d or doing as many reps as you can until you can\u2019t do any more, as a means to build muscle size. Interestingly, they found it typically made no significant difference. (Though, there was a caveat that this approach could potentially be useful for more advanced lifters.)<\/p>\n<p>One other notable finding had to do with the \u201cminimum effective dose,\u201d or the least amount you have to lift to see some results. To gain strength, they found you needed to do resistance training for at least two sets <em>or<\/em> two sessions per week, while for hypertrophy the minimum effective dose was resistance training for at least two sets <em>and<\/em> two sessions per week.<\/p>\n<p>To put it all together:<\/p>\n<p>If your goal is to get stronger, focus on lifting heavier weights (of course, do this in a <a href=\"https:\/\/www.wellandgood.com\/time-start-lifting-heavier-weights\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/time-start-lifting-heavier-weights\/\">methodical and progressive<\/a> manner) for multiple sets. The minimum amount to get stronger is at least two sets or at least two training sessions per week, using the same muscle groups.<\/p>\n<p>If your goal is to get bigger, don\u2019t worry about how heavy you\u2019re lifting, but focus on lifting weights more frequently (also in a methodical and progressive manner) for at least two sets and two sessions per week focusing on the same muscle groups. If you\u2019re a beginning lifter, then \u201ctraining to failure\u201d isn\u2019t necessary but if you\u2019re more advanced, it\u2019s potentially useful to kickstart more muscle growth.<\/p>\n<p>Other than that, there\u2019s no need to overthink it! Focus on moves you enjoy, and you\u2019ll see the #gains follow.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Coleman, Carver J et al. \u201cDose-response association of aerobic and muscle-strengthening physical activity with mortality: a national cohort study of 416 420 US adults.\u201d\u00a0<i>British journal of sports medicine<\/i>, bjsports-2022-105519. 11 Aug. 2022, doi:10.1136\/bjsports-2022-105519            <\/li>\n<li>\n              Volek, J S et al. \u201cNutritional aspects of women strength athletes.\u201d\u00a0<i>British journal of sports medicine<\/i>\u00a0vol. 40,9 (2006): 742-8. doi:10.1136\/bjsm.2004.016709            <\/li>\n<li>\n              Gordon, Brett R., et al. \u2018Resistance Exercise Training for Anxiety and Worry Symptoms among Young Adults: A Randomized Controlled Trial\u2019.\u00a0<i>Scientific Reports<\/i>, vol. 10, no. 1, Springer Science and Business Media LLC, Oct. 2020, p. 17548, https:\/\/doi.org10.1038\/s41598-020-74608-6.            <\/li>\n<li>\n              Westcott, Wayne L. \u201cResistance training is medicine: effects of strength training on health.\u201d\u00a0<i>Current sports medicine reports<\/i>\u00a0vol. 11,4 (2012): 209-16. doi:10.1249\/JSR.0b013e31825dabb8            <\/li>\n<li>\n              Currier, Brad S et al. \u201cResistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis.\u201d\u00a0<i>British journal of sports medicine<\/i>\u00a0vol. 57,18 (2023): 1211-1220. doi:10.1136\/bjsports-2023-106807            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<div class=\"disclaimers__after_content mb-[18px] mt-[16px] pt-[16px]\">\n<div class=\"outline-earmark relative mt-[8px] pt-[10px] pl-[20px]\">\n<p>\n            Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>If it seems like the weight room at your gym is getting busier these days, you\u2019re probably not imagining it. More women in particular are taking up weightlifting, and the fitness industry is adapting to meet their interest, with multiple boutique studios pivoting to strength classes, and Nike launching its first-ever strength equipment line. And &hellip;<\/p>\n","protected":false},"author":3,"featured_media":8222,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-8221","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8221","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8221"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8221\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/8222"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8221"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8221"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8221"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}