Strength training truths revealed

Read on and you’ll discover:

·     The evidence-backed principles behind effective strength training

·     The problem with over complicated approaches

·     Which strength training myths science does not support

·     How much strength training is enough to improve strength and health

·     Why finding a style of training you enjoy is key to getting real results

If you’re on the search for the ‘best’ resistance training method, you’re likely to find it confusing.  

Is Olympic weightlifting the way to go? Is it smarter to train on machines, with free weights, or using bodyweight? Which set structure is best? Will blood flow restriction improve performance? How does time under tension affect results?

Here’s the surprising truth. Fixating on highly specific and complicated training methods is not as important as many people think.

In fact, new findings suggest that over complicating strength training could be doing more harm than good.

Right now, fewer than four in 10 American adults do regular strength training. This means more than 60% of the population is missing out on the critical health benefits associated with lifting, including reduced cardiovascular risk, improved brain health, and lower rates of depression.

Researchers believe overly complicated advice may be a key reason so many people shy away from this important form of physical activity. And that’s not the only issue.On top of complex approaches being off-putting, the latest evidence also suggests many highly specific training protocols are unlikely to be effective anyway.

A team of exercise scientists at McMaster University in Canada recently synthesized data from more than 30,000 individuals across 137 systematic reviews. The studies included everyone from newbie lifters to experienced athletes, and examined the overall importance of resistance exercise, along with which specific training approaches are worth investing in and which can be safely sidelined.

Strength training approaches not worth the hype

Research shows that many popular strength training techniques offer no added benefit for most people. Sure, they may be advocated by top trainers, featured on YouTube, and promoted across the internet, but often these ‘game changers’ seem to be simple myths with limited scientific backing. When researchers explored findings from more than 30,000 study participants, they found little evidence to support the following:

·     Training to momentary muscular failure. Increasing strength, power, or muscle size does not rely on pushing yourself to the point where you cannot perform another rep. Similar results can be achieved when you keep a few reps in reserve.

·     Choosing free weights versus machines. Regardless of the equipment used, there is no significant difference in strength outcomes.

·     Specific variations in set structure, exercise complexity, or time under tension. These do not show clear advantages.

·     Blood flow restriction training. This appears to be an unnecessary complication for most people.

·     Periodization. For most, this does not consistently influence training outcomes.

Which strength-building techniques pay off?

If you want an evidence-backed approach to effective strength training, these best practice principles consistently appear across strength training guidelines and large-scale reviews and are linked with consistent positive effects:

·     Lifting heavy, aiming for at least 80 percent of your one-repetition maximum, or 1RM, which is the maximum weight you can lift for a single rep.

·     Moving through a full range of motion.

·     Performing two to three sets per exercise.

·     Completing at least two resistance training sessions per week.

·     Prioritizing strength work at the start of any workout.

If your goal is muscle growth (hypertrophy), higher training volume can further enhance results. Aim for at least ten sets per muscle group each week. Eccentric overload is also beneficial, which involves focusing on controlled resistance during the lowering phase of a movement.

If your goal is increasing power, choose a moderate load, between 30 and 70 percent of your 1RM, and focus on a fast concentric phase. This explosive lifting technique involves rapidly contracting muscles as you lift and move weight against gravity.

Whatever approach you take, progressive overload remains key. This simply means gradually increasing the challenge, whether by adding weight, increasing volume, or training more frequently.

The #1 most important thing…

Anything is better than nothing. For people new to strength training, starting with any form of resistance training will deliver meaningful benefits.

Regular resistance training is what matters most. When you consistently work on strength it improves muscle strength and size, increases power and endurance, and supports velocity, gait speed, balance, and many other physical functions. Add the mental and emotional benefits and there’s no doubt that strength building is something to love.

You do not need piles of heavy weight plates, barbells, or kettlebells to experience the benefits. Strength training at home, with bands, or using bodyweight exercises can be just as effective as comprehensive training programs or gym-based workouts. Almost any form of resistance training will put you in a better position than doing none at all.

Bryce Hastings, Les Mills Head of Research, explains that it doesn’t need to be as complicated as some make it. “The main thing about effective strength training is doing it regularly, and that comes down to enjoyment,” he says.

“Enjoyment is far more critical than any fancy training approach, because it’s only when you enjoy something that you keep doing it. And it’s only with strength training consistency that you get results.” This is supported by research showing that enjoyment is one of the strongest predictors of long-term exercise adherence.

Some people might enjoy Olympic lifting and heavy weights, some people enjoy lighter high-rep lifting, and some people enjoy low-impact muscular burn and workouts like Pilates. “The goal is to help as many people as possible find a form of strength training they enjoy, so they can all experience the benefits,” Hastings says.

Choose a LES MILLS workout and you can focus on enjoying the experience without worrying about whether it is effective or safe. Every LES MILLS workout is tested by a team of exercise scientists and fitness professionals. Hastings explains: “We partner with researchers at top universities and conduct research into both the physiological effects of exercise and psychological factors, such as motivation. We obsess over the details, so participants don’t have to.”
Read more about Les Mills’ science-backed approach to workout development.

FAQs – common strength training questions, answered:

How often should you do strength training?‍

Most research shows that training at least two days per week is enough to build strength and improve health. More frequent training may offer additional benefits, but consistency matters far more than frequency.

Do you need to lift heavy weights to get stronger?‍

Lifting heavier weights supports maximal strength, but meaningful results can also be achieved using lighter loads, resistance bands, machines, or bodyweight exercises, provided the muscles are challenged progressively. Find out if you should be lifting more.

Is training to muscle failure necessary?‍

No. Studies show that stopping a few repetitions short of failure produces similar gains in strength and muscle size, with less fatigue and lower injury risk.

Are free weights better than machines for strength training?‍

There is no substantial evidence to show a significant difference in overall strength outcomes between free weights and machines. While some suggest free weights can help you recruit more stabilizing muscles (which results in more efficient training), the best option is the one you can use safely, confidently, and consistently.

Does strength training really improve mental and brain health?‍

Yes. Regular resistance training is linked to improved mood, lower rates of depression, and better cognitive health, alongside physical benefits such as reduced cardiovascular risk. Find out more about the mental health benefits of different workouts.

What is the most important factor for long-term results?‍

Enjoyment. People who enjoy their training are far more likely to stick with it, and long-term consistency is the strongest predictor of success.

The bottom line

·     Strength training does not need to be complicated to be effective.

·     Research shows that any resistance training is far better than none. 

·     Lifting heavier weights supports strength, higher training volume supports muscle growth, and moderate loads moved quickly build power.

·     Consistency and enjoyment are the strongest predictors of long-term results, not complex techniques.

·     Choosing a strength workout you enjoy makes it easier to train regularly, and that consistency is what delivers real benefits.

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