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Get Started When it comes to building strength and muscle, there’s no shortage of advice. Every gym has its share of experts and enthusiasts, each with their own approach to lifting. But when it comes down to the science, what really works? A recent comprehensive review offers some clear insights into how we as personal trainers can optimise our programming to help clients see the best results.
The study, titled “The Influence of Resistance Exercise Training Prescription Variables on Skeletal Muscle Mass, Strength, and Physical Function in Healthy Adults,” systematically reviewed 44 studies to identify how different training variables—like load, frequency, and volume—affect muscle growth and strength.
Here’s what the study found:
Armed with this knowledge, we can focus on the variables that matter most. Let’s break it down into actionable tips.
We all know that more isn’t always better, but when it comes to volume in resistance training, more is definitely more—up to a point. The study highlights that performing more sets per week leads to greater muscle growth.
For example, if your client is working on their chest, you might plan for them to do 12 sets across three different exercises: 4 sets of bench press, 4 sets of chest fly, and 4 sets of incline press, spread over the week.
If your client’s goal is to get stronger, the key takeaway from the research is that heavier loads are more effective. Lifting close to their one-rep max (1RM) will help them make those strength gains.
It’s important to gradually increase the weight over time as they get stronger. Progressive overload—adding small amounts of weight each week—keeps the challenge fresh and the gains coming.
When it comes to training frequency, the study suggests that it’s not about how many times you hit the gym, but rather about the total volume you achieve over the week. Whether your client works a muscle group once or three times a week doesn’t matter as much as hitting that volume target.
For example, if they train legs twice a week, ensure they hit their volume target for squats, deadlifts, and other leg exercises, but spread the load evenly.
When it comes to exercise order, the study found that what you do first matters more for strength. Multi-joint exercises (like squats or bench presses) should come at the start of a workout, when clients are fresh and can lift heavier weights with better form.
Not only will they lift heavier, but this approach will also help improve technique, which is crucial for long-term strength gains.
Finally, when it comes to rest intervals, the study suggests that longer rest periods are better for strength gains, but for hypertrophy, shorter rests can work just as well.
This approach ensures that clients are lifting as much as possible when strength is the focus, while also keeping muscles under tension when the goal is to grow them.
Understanding the key variables that contribute to effective resistance training will help you create smarter, more personalised programmes for your clients. Focus on volume, load, frequency, and exercise order to get the best results for both strength and hypertrophy.
By keeping sessions varied, monitoring progress, and adjusting the programme based on your client’s feedback and results, you can ensure long-term success.
McLeod, J. C., Currier, B. S., Lowisz, C. V., & Phillips, S. M. (2024). The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in healthy adults: An umbrella review. Journal of Sport and Health Science, 13(1), 47-60. Click here to review the full research article
Did you know that resistance training can significantly boost muscle mass and strength? A recent study showed that structured resistance training could increase skeletal muscle strength by as much as 50%. By specialising in Strength & Conditioning, you can offer your clients cutting-edge, scientifically backed training programmes that improve their performance and wellbeing. Join our Strength & Conditioning Exercise course and learn to design effective programmes, optimise performance, and achieve the best results for your clients. Don’t miss out on this opportunity to elevate your career and become a sought-after specialist!
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