There’s endless debate in fitness circles about the best approach to building muscle – heavy weights or higher reps with lighter loads? It’s an ongoing controversy and one that has no clear answer. But studies reveal that while these factors play a role, consistency is key.
It’s easy to get distracted chasing the latest trend or training style that promises to deliver insane gains. But when you look at people who get the best results, they don’t rely on gimmicks. They focus on progressive training day after day, week after week. Most importantly, they’re consistent.
Why Consistency Matters
Consistency is something we don’t talk about enough. It’s the underlying “glue” that holds a strength training program together. When researchers looked at a lot of studies with thousands of people. They found what matters most is sticking to a weightlifting plan. Less important is the exact weight you lift, your specific training program, or how often you work out, as long as you’re working out at least twice a week and are consistent.
In a study published in the British Journal of Sports Medicine researchers carried out a systematic review and Bayesian network meta-analysis (NMA) to compare different approaches to resistance training and used a non-exercise control group. The study included 178 studies in the strength network and 119 studies in the hypertrophy network, encompassing both men and women.
They checked heavy weights against lighter ones, one set against many, and how often people worked out. The good news is any form of resistance training, using lighter weights and multiple sets or heavy weights and fewer sets was superior to not exercising at all. However, higher resistance training, lifting at 80% of one-rep max, had an edge for strength gains while various approaches worked for muscle hypertrophy. The best strategy for maximizing hypertrophy gains in this study was doing multiple sets with heavier resistance and training twice per week.
Still, when it comes to building muscle size, it’s less important whether you use heavy weights or lighter weight than how consistently you train. This research also shows that lifting lighter weights until your muscles get tired, usually 20 to 30 times or more, can also make you stronger. However, to maximize strength gains, using a heavier resistance offers a hypertrophy edge.
Heavy or Light Weights?
The good news is you don’t need complicated workouts to get results. Simple plans, when you’re consistent with them, can work well. The main point is to stick to your plan, no matter your skill level. However, there are subtle differences in training approaches that can help you maximize your gains.
Heavier weights and fewer reps are optimal for building maximal strength while you have more latitude for muscle hypertrophy — lighter weights, higher reps, and more sets and heavier resistance and fewer reps and sets work. But you must still put in the work and be consistent.
Consistency is the cornerstone, the bedrock, of success in the realm of weight training. It’s not the sporadic bursts of effort or the occasional Herculean feats that sculpt a body of strength and resilience. It’s the steady rhythm of commitment that forges the path to strength training success.
Imagine a blacksmith’s forge, where the molten iron is carefully hammered, day in and day out. It’s the relentless repetition, the consistent application of force, that transforms the raw metal into a formidable blade. In much the same way, the consistent act of lifting weights, day after day, forges your body into a vessel of power.
So, don’t get so bogged down in the details of lifting that you get frustrated and lose motivation.
How to Be More Consistent with Your Strength-Training Workouts
Building a consistent workout routine takes dedication, but these strategies can help you stick with it:
Define your fitness goals upfront – are you looking to gain strength, muscle mass, or more endurance? Clear objectives provide direction and motivation.
Schedule specific days and times for your workouts and do your best to stick to them. Consistency comes from repeating the routine week after week.
Ease into a new program gradually instead of going full throttle immediately. This prevents injury and burnout. Build up the weight and intensity over time.
Mix up your workouts to prevent boredom – use different exercises, rep ranges, weights, etc. to target different muscle groups. Variety keeps things interesting.
Monitor your progress by tracking details like sets, reps and weight lifted. You can gauge your improvements and identify needed adjustments.
Involve others to stay accountable. Working out with a partner or group helps motivate you to show up.
Listen to your body and take a rest when you need to. Recovery is essential to support muscle growth and avoid overtraining.
Fuel your workouts properly through a nutritious, protein-rich diet. Good nutrition provides the building blocks.
Stay hydrated before, during, and after exercise to optimize performance and recovery.
Maintain a positive mindset. Remind yourself of your goals during tough workouts. Visualize success.
Accept that life happens – if you miss a workout, get back on track as soon as you can without being hard on yourself.
Acknowledge small wins. Track and celebrate each achievement to reinforce the behavior.
Continuously learn more about strength training exercises, techniques, and methods to improve. Knowledge is power.
With dedication and patience, consistent training delivers results over time. Stick with the process by implementing these tips.
Conclusion
Whether you’re a beginner or an expert, the message is clear: keep at it regularly. There are no shortcuts when it comes to getting stronger and building muscle – it’s relentless consistency. So, stop looking for the holy grail of strength training and focus on being consistent. It matters!
References:
Bmj.Com, 2023, https://bjsm.bmj.com/content/bjsports/early/2023/07/06/bjsports-2023-106807.full.pdf?ijkey=t4XLijcgg5w3fvM&keytype=ref. Accessed 8 Oct 2023.
“Strength training builds more than muscles – Harvard Health.” 13 Oct. 2021, https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles.
“Building better muscle – Harvard Health.” 01 Feb. 2022, https://www.health.harvard.edu/staying-healthy/building-better-muscle.
“Training for strength and hypertrophy: an evidence-based approach.” 17 Apr. 2019, https://www.sciencedirect.com/science/article/pii/S2468867319300513.
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