{"id":10869,"date":"2023-11-20T06:00:53","date_gmt":"2023-11-20T05:00:53","guid":{"rendered":"https:\/\/blogs.bmj.com\/bjsm\/?p=10869"},"modified":"2023-11-16T12:09:16","modified_gmt":"2023-11-16T11:09:16","slug":"designing-resistance-training-programs-for-healthy-adults","status":"publish","type":"post","link":"https:\/\/blogs.bmj.com\/bjsm\/2023\/11\/20\/designing-resistance-training-programs-for-healthy-adults\/","title":{"rendered":"Designing resistance training programs for healthy adults"},"content":{"rendered":"<p><em><strong>Authors<\/strong>: <span style=\"font-weight: 400\">Brad S Currier, Jonathan C Mcleod, Stuart M Phillips<\/span><\/em><\/p>\n<blockquote><p><span style=\"font-weight: 400\">This blog summarizes a <a href=\"https:\/\/bjsm.bmj.com\/content\/early\/2023\/07\/06\/bjsports-2023-106807\">recent publication <\/a><\/span><span style=\"font-weight: 400\">in BJSM.<\/span><\/p><\/blockquote>\n<h4><span style=\"font-weight: 400\">Why is this study important, and what did we do?<\/span><\/h4>\n<p><span style=\"font-weight: 400\">The strength and size of muscles are critical for physical function, metabolic health, and healthy aging. Resistance training (a.k.a. strength training or weightlifting) is the most effective way to improve muscle strength and size. Design of resistance training programs involves changing numerous variables, including load (how heavy is the weight being lifted?), sets (how many times is each exercise performed?), how long do I rest, do I lift using free weights or machines and how often should I train each week? The complexity of resistance training may be a barrier that prevents many people from completing this health-promoting form of exercise \u2013 by self-report, <a href=\"https:\/\/www.cdc.gov\/mmwr\/volumes\/72\/wr\/mm7204a1.htm\">more than 65% of the population (in the US) does not meet current strength training guidelines.\u00a0<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400\">In our study, we analyzed randomized trials of resistance training to determine the best programs combining different loads, sets, and frequencies of resistance exercise training in healthy adults to improve muscle strength, size, and physical function. Our analysis is the largest analysis of resistance exercise training, comprising over 5,000 participants (nearly half female) from nearly 200 randomized trials. The answers we provide will assist practitioners with unprecedented evidence and the essential variables of resistance training.\u00a0<\/span><\/p>\n<h4><span style=\"font-weight: 400\">How did we go about this?<\/span><\/h4>\n<p><span style=\"font-weight: 400\">We used network meta-analysis (NMA) to compare a non-exercising control group with 12 unique resistance training programs, each differing by the load, sets, and\/or weekly frequency. The NMA method synthesizes evidence from studies to compare and give you the rank of the studies in order of their effectiveness in promoting strength and muscle gain. We also considered additional factors (e.g., other training variables and participant characteristics) to determine if they influenced our results.<\/span><\/p>\n<h4><span style=\"font-weight: 400\">What did we find?<\/span><\/h4>\n<p><span style=\"font-weight: 400\">All combinations of load, sets, and weekly frequency improved strength, muscle mass, and physical function compared to the non-exercising control group. Every resistance training program (so long as you stick to it) works! When comparing multiple training programs (i.e., only exercising groups), training programs with heavier loads (loads that you can lift only 3-5 times) were ranked at the top for increasing strength. In contrast, training programs with multiple sets (at least 2-3 sets per exercise) were ranked highest to maximize muscle growth. Neither the age, sex, nor training experience of participants changed these results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Our results robustly support existing <\/span><a href=\"https:\/\/apps.who.int\/iris\/bitstream\/handle\/10665\/337001\/9789240014886-eng.pdf\"><span style=\"font-weight: 400\">strength training guidelines<\/span><\/a><span style=\"font-weight: 400\"> however, practitioners should note that even strength training <\/span><i><span style=\"font-weight: 400\">below<\/span><\/i><span style=\"font-weight: 400\"> recommended levels can yield substantial benefits. Even the lowest-ranked programs, such as low loads for strength or single sets for hypertrophy, were substantially better than no exercise. While our results provide insight into the \u2018optimal\u2019 training programs, given the low participation rates in resistance training, regularly participating in <\/span><i><span style=\"font-weight: 400\">any<\/span><\/i><span style=\"font-weight: 400\"> resistance training program would tremendously benefit adults and, we propose, improve their health.\u00a0<\/span><\/p>\n<h4><span style=\"font-weight: 400\">What are the key take-home points?<\/span><\/h4>\n<p><span style=\"font-weight: 400\">All resistance training prescriptions provide substantial strength, muscle growth and physical functional benefits compared to no exercise. The core principle of progression with any form of exercise applies;\u00a0 as soon as something becomes easy, try and do something more.Since most adults do not engage in resistance training, practitioners should prioritize prescribing resistance training and attempting to remove or lower barriers to participation in such programs that promote engagement and adherence so that more individuals experience the benefits of resistance training. For the few individuals already participating in resistance training seeking more specific goals, we found that heavier weights (more load) maximized strength gains, while completing each exercise multiple times (more sets) maximized hypertrophy (size) gains.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/bjsm.bmj.com\/content\/57\/18\/1211\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-10870\" src=\"https:\/\/blogs.bmj.com\/bjsm\/files\/2023\/11\/Reducing-blood-pressure-using-exercise-training-212x300.png\" alt=\"\" width=\"553\" height=\"782\" srcset=\"https:\/\/blogs.bmj.com\/bjsm\/files\/2023\/11\/Reducing-blood-pressure-using-exercise-training-212x300.png 212w, https:\/\/blogs.bmj.com\/bjsm\/files\/2023\/11\/Reducing-blood-pressure-using-exercise-training-768x1086.png 768w, https:\/\/blogs.bmj.com\/bjsm\/files\/2023\/11\/Reducing-blood-pressure-using-exercise-training-1086x1536.png 1086w, https:\/\/blogs.bmj.com\/bjsm\/files\/2023\/11\/Reducing-blood-pressure-using-exercise-training-1448x2048.png 1448w, https:\/\/blogs.bmj.com\/bjsm\/files\/2023\/11\/Reducing-blood-pressure-using-exercise-training-640x905.png 640w\" sizes=\"auto, (max-width: 553px) 100vw, 553px\" \/><\/a><\/p>\n<h5><span style=\"font-weight: 400\">Author Information<\/span><span style=\"font-weight: 400\">\u00a0<\/span><\/h5>\n<p><span style=\"font-weight: 400\">Brad S Currier, Jonathan C Mcleod, Stuart M Phillips<\/span><\/p>\n<p><span style=\"font-weight: 400\">Department of Kinesiology, Faculty of Science, McMaster University, Hamilton, Ontario, Canada.<\/span><\/p>\n<h6><span style=\"font-weight: 400\">Twitter<\/span><\/h6>\n<p><span style=\"font-weight: 400\">@brad_currier @<\/span> <span style=\"font-weight: 400\">MACleod_JC @mackinprof<\/span><\/p>\n<p>&nbsp;<!--TrendMD v2.4.8--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Authors: Brad S Currier, Jonathan C Mcleod, Stuart M Phillips This blog summarizes a recent publication in BJSM. Why is this study important, and what did we do? The strength and size of muscles are critical for physical function, metabolic health, and healthy aging. Resistance training (a.k.a. strength training or weightlifting) is the most effective [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"https:\/\/blogs.bmj.com\/bjsm\/2023\/11\/20\/designing-resistance-training-programs-for-healthy-adults\/\">Read More&#8230;<\/a><\/p>\n","protected":false},"author":464,"featured_media":10870,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[16240,655,16068,16238,1807,16239,16237],"class_list":["post-10869","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-adults","tag-exercise","tag-featured","tag-muscle-strengthening","tag-physical-activity","tag-resistance-training","tag-strength-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Designing resistance training programs for healthy adults - BJSM blog - social media&#039;s leading SEM voice<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.bmj.com\/bjsm\/?p=10869\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Designing resistance training programs for healthy adults - BJSM blog - social media&#039;s leading SEM voice\" \/>\n<meta property=\"og:description\" content=\"Authors: Brad S Currier, Jonathan C Mcleod, Stuart M Phillips This blog summarizes a recent publication in BJSM. 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