Ever wonder what truly moves the needle in your fitness journey? Beyond the sweat and dedication, science offers some fascinating insights into optimising your efforts to achieve a fitter, healthier you.
We’ve compiled a collection of recent research findings to help you fine-tune your approach, whether you’re aiming for muscle growth, better weight management, or simply a longer, healthier life.
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Building Muscle & Strength: It’s About Volume
For those chasing gains, listen up: a 2023 study found that 22 sets a week is the sweet spot for increasing muscle growth and strength.
The high-volume group, who pushed up to an average of 38 sets weekly, saw significant improvements in muscle thickness and size. The recommendation? Gradually add four to six sets per week every two weeks over a 12-week period.
But here’s a reality check for physique athletes: a study from Finland revealed that competition prep, with its reduced energy intake, lower thyroid hormone levels, and decreased resting heart rates, can take a toll.
Restoring these changes took a considerable five months. So, understand that sometimes, the journey back to baseline takes time.
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Weight Management: Timing, Sleep, and Some Keto
Looking to shed a few pounds or maintain a healthy weight? Timing might be key. Recent research suggests that exercising between 7-9 a.m. is optimal for weight management, with morning exercisers showing a lower BMI and waist circumference.
And here’s a simple, yet powerful, hack: add an extra +1 hour of sleep to your night. A study found this could slash an incredible 270 calories off your daily diet, purely by manipulating sleep duration!
For a dietary edge, a recent study highlighted that even a 1-day ketogenic diet was effective at increasing energy expenditure by 100 kcal/day, which could aid in weight loss. Every little bit counts!
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Ditch Scrolling to Optimise Your Performance
Before you hit the weights, think twice about reaching for your phone. A study found that scrolling through Instagram for just 30 minutes before your gym session could decrease your lifting performance by 15% and reduce the number of reps you can perform.
The culprit? Increased cognitive exhaustion. Put the phone away and focus on your workout!
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The Long Game: Longevity and Overcoming Barriers
Beyond aesthetics, fitness plays a crucial role in longevity. Walking 8,000 steps just once per week may improve longevity by a significant 15%.
And don’t underestimate the power of strength training. As little as 30-60 minutes of weight training per week could lower your risk of death from all causes by 10-20%. Even lifting weights just once or twice a week has been shown to result in a 9% lower risk of dying from any cause (except cancer).
Want to build a lasting gym habit? Research tracking gym badge swipes found it takes around six months to establish a consistent routine. So, stick with it!
And for a simple heart-healthy boost, climbing 50 stairs a day (that’s five flights!) could reduce your risk of cardiovascular disease by 20%. Plus, engaging in moderate-to-vigorous strength training at least twice a week for eight weeks can significantly lower blood pressure.
Finally, let’s address a common hurdle: a survey revealed that 68% of adults who don’t regularly exercise feel too self-conscious to train in a gym. Remember, everyone starts somewhere, and the gym is for everyone. It’s time to break down those self-imposed barriers.
These findings offer a compelling look into the science of fitness. By incorporating these insights into your routine, you can make smarter choices and unlock a healthier, stronger you.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
