Scientists from McMaster University have found that any type of strength training with weights contributes to strength and muscle development, and the details (using more or less weight or the number of repetitions) are not so important. Research published British Journal of Sports Medicine.
The scientists analyzed data from 192 high-quality studies (randomly controlled trials) involving more than five thousand healthy people in total. Half of the participants were women, so the scientists’ conclusions apply to both genders.
Scientists have found that any form of strength training, including bodyweight exercises, leads to increases in muscle mass and strength.
The authors also looked at three key strength training variables: weight size, number of sets, and weekly frequency.
As expected, lifting lighter weights was most effective for muscle growth. The number of repetitions of an exercise can go up to 20-30.
For increasing muscle strength, heavy weights and low reps were most effective.
But in general, any training program, including simple ones, was highly effective, and details mattered less.
“People often worry about many subtle nuances, but our analysis clearly shows that many of the variables that are supposedly important are not that important to the vast majority of people,” the authors explained.
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