
Lifting weights regularly builds strength and muscle — and it doesn’t matter if those weights are heavy or light. It’s the act itself, and being consistent, that pays off, according to a new study. All forms of resistance training are beneficial, including body-weight exercises such as planks, lunges and push-ups, according to kinesiologists at McMaster University in Ontario, Canada, who looked at weight, frequency and consistency. “There are a dizzying number of factors and combinations to consider when creating a weightlifting program to maximize strength and muscle growth,” said kinesiology professor Stuart Phillips, who did the study with graduate students Bradley Currier and Jonathan Mcleod. “This is an age-old debate among athletes and strength and conditioning coaches: what combination leads to the best gains?” For the study, the researchers reviewed 192 studies that included more than 5,000 people in all. The work capped years of focus on three resistance-training variables: how much you lift; how often; and how many times, including one, two, three or more training sessions per week. The researchers collected and analyzed massive amounts of data. Many fitness experts say lifting the heaviest weights three to five times is the best way to build strength and that using weights a person can lift eight to 10 times is best for building muscle size, the study authors noted. McMaster researchers have spent the… read on > read on >