Weightlifting builds muscle.

Weightlifting builds muscle.

Lifting Weights: It’s Not About Heavy or Light, It’s About Consistency

By Cara Murez, HealthDay Reporter

Building strength and muscle through weightlifting doesn’t depend on whether the weights are heavy or light. According to a new study conducted by kinesiologists at McMaster University in Ontario, Canada, it’s the act of lifting weights consistently that pays off. The researchers found that all forms of resistance training, including body-weight exercises like planks, lunges, and push-ups, are beneficial. In their study, they focused on variables such as weight, frequency, and consistency to determine the best approach for maximizing strength and muscle growth.

The researchers began by reviewing 192 studies involving over 5,000 participants. Over the years, their focus has been on three key resistance-training variables: how much to lift, how often to lift, and how many training sessions should be conducted each week. By collecting and analyzing a massive amount of data, they aimed to settle the long-standing debate among athletes and strength and conditioning coaches regarding the most effective weightlifting program.

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Many fitness experts believe that lifting the heaviest weights three to five times is the best strategy for building strength, while using weights that can be lifted eight to ten times is ideal for muscle size. However, McMaster researchers have challenged this belief, conducting past research that found significant gains from lifting lighter weights 20 to 30 times, approaching the point of exhaustion.

In their latest review, the investigators determined that lifting heavier weights was indeed the best approach for gaining strength. For maximizing muscle size, though, the weight itself was of lesser importance compared to the number of repetitions. The study’s lead author, Bradley Currier, emphasized that “every resistance training prescription resulted in strength and muscle mass gains,” highlighting the effectiveness of simple weightlifting programs. The key, according to the researchers, lies in compliance. Once individuals establish a consistent weightlifting routine, they can then focus on other nuances.

Currier urged individuals who are unsure where to start or how to progress to seek guidance, emphasizing that weightlifting doesn’t need to be complicated. For anyone interested in gaining strength, increasing muscle mass, and reaping the benefits of injury prevention, improved mobility, and optimized metabolism, the study’s findings are good news. The study was published in the British Journal of Sports Medicine.

Embracing the Gym: The 7 Most Effective Exercises

Are you ready to pump some iron? Let’s dive into the seven most effective exercises you can do at the gym or even in the comfort of your own home. These exercises, along with tips to improve your form, will help you achieve your fitness goals and transform your body.

1. Squats: This exercise targets your lower body, especially your quadriceps and glutes. Stand with your feet shoulder-width apart, lower your body as if you’re sitting in an imaginary chair, and push through your heels to return to the starting position.

2. Deadlifts: Deadlifts work your entire posterior chain, including your hamstrings, glutes, and lower back. Stand with your feet hip-width apart, hinge at the hips, and lower the barbell or dumbbells to the ground while keeping your back straight. Then, return to a standing position by driving through your heels.

3. Bench Press: The bench press primarily targets your chest muscles, but it also engages your triceps and shoulders. Lie on a flat bench, grip the bar slightly wider than shoulder-width apart, and lower it to your chest. Push the bar back up to the starting position, extending your arms fully.

4. Pull-Ups: This exercise works your upper body and primarily targets your back muscles. Hang from a pull-up bar with your palms facing away from you, then pull your body upward until your chin is above the bar. Lower yourself back down with control.

5. Shoulder Press: The shoulder press focuses on your deltoids, triceps, and upper back. Stand with your feet shoulder-width apart and hold dumbbells at shoulder level, palms facing forward. Press the weights overhead until your arms are fully extended, then lower them back to shoulder level.

6. Planks: Planks are a fantastic core exercise that engage your abs, back, and stabilizing muscles. Start in a push-up position, resting on your forearms. Keep your back flat and hold the position for as long as possible.

7. Lunges: Lunges target your lower body and help improve your balance. Stand with your feet hip-width apart, take a step forward with your right foot, lowering your body until both knees are at a 90-degree angle. Push through your right foot to return to the starting position, then repeat with your left leg.

Remember, whether you’re a beginner or a seasoned gym-goer, focus on proper form, gradually increase the weights as your strength improves, and be consistent with your workouts. You’ll be amazed at the results you can achieve with dedication and persistence.

So, let’s get moving and start your weightlifting journey today!

More information

The U.S. National Institute on Aging offers valuable resources on strength training.

SOURCES:

• McMaster University, news release, July 7, 2023