New research from La Trobe University’s Holsworth Biomedical Research Centre is reshaping how Australians think about strength training, revealing that more exercise is not always better.
The study, one of the largest ever conducted on resistance training, analysed data from 157 clinical trials to examine how total training volume influences strength gains.
Researchers found that while strength improves steadily with increased training, there is a clear point where additional exercise delivers little extra benefit. Lead researcher Philip Lyristakis said the findings highlight the importance of training smarter, not harder.
“You don’t need extreme or endless training programs to get strong,” Mr Lyristakis said. “Well designed training that reaches the right total dose can deliver great results while saving time and reducing injury or burnout.”
The findings are especially important as the use of prescription weight loss medications rises. While effective for reducing body weight, research shows that a significant amount of the weight lost can be muscle mass rather than fat, increasing the risk of frailty, falls and loss of independence.
“Resistance training is currently the most effective way we know to preserve muscle and strength,” Mr Lyristakis said.
The research also showed older adults continue to benefit from appropriately prescribed strength training, reinforcing that it is never too late to improve strength and support healthy ageing.
As Australia marks Exercise Right Week, the message is clear: the right type, at the right dose, can make all the difference.
