Tag: resistance

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My new Sweat Science columns are being published at www.outsideonline.com/sweatscience. Also check out my new book, THE EXPLORER'S GENE: Why We Seek Big Challenges, New Flavors, and the Blank Spots on the Map, published in March 2025.

- Alex Hutchinson (@sweatscience)

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Hiring someone to tell you what exercises to do seems like a reasonable proposition — after all, there’s a big difference between a well-planned exercise program and just puttering around the gym. But what about after you’ve learned the details of the program: is it still worth paying someone to come and watch you work out?

According to a new study in the Journal of Strength and Conditioning Research, yes. (And yes, I’m aware that JSCR is the official organ of the National Strength and Conditioning Association, which may have a vested interest in promoting this idea.)

The study, by researchers at the University of Brasilia in Brazil, builds on previous studies that have found that people doing weight training build more muscle and gain more strength when they’re supervised than when they’re on their own. In this case, the study compared 124 untrained young men, and had them undertake an 11-week training program with either a coach for every five athletes or a coach for every 25 athletes. Sure enough, the more highly supervised athletes gained significantly more strength in bench press and knee extensor exercises.

As the paper explains, personal trainers “may help to control important training variables such as load, rest intervals, and exercise technique and to provide motivation and psychological reinforcement,” so it’s hard to nail down exactly what’s happening. But the data provide some interesting insights.

One initially confusing fact is that the total volume of weight lifted was pretty much the same between the two groups. On closer examination, what happens is that the less-supervised group picks a slightly lighter weight and lifts three sets in a nice, controlled manner. The heavily supervised group picks a more ambitious target, reaches failure during the third set, and has to stop a few reps earlier. Total volume is the same, but the guys reaching failure get bigger training benefits.

I certainly don’t discount the effect of knowledge and supervision (e.g. to ensure correct form, especially in inexperienced exercisers), but my interpretation is that motivation is the key differentiator between the two groups. I think most people would agree intuitively that personal trainers can help people push harder than they would otherwise. But for those who can’t or don’t want to spring the cash, it seems to me that a good training partner can help serve a similar role — especially if you’re close to the same abilities, and you don’t want to have to re-rack the weights between each set!

THANK YOU FOR VISITING SWEATSCIENCE.COM!

My new Sweat Science columns are being published at www.outsideonline.com/sweatscience. Also check out my new book, THE EXPLORER'S GENE: Why We Seek Big Challenges, New Flavors, and the Blank Spots on the Map, published in March 2025.

- Alex Hutchinson (@sweatscience)

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There’s an interesting study in the latest issue of the Journal of Strength and Conditioning Research about how quickly your muscles and tendons adapt to exercise — and un-adapt when you stop exercising. (Thanks to Steve Magness for pointing this study out.)

The set-up: 8 subjects did three months of strength training (knee extensions), four days a week, and then stopped training for three months. Once a month, researchers from three Tokyo universities measured changes in the affected muscles and tendons, using high-voltage electrical stimulation, ultrasound, MRI and other techniques.

The results: The subjects were significantly stronger after two months, mostly because of better neural activation. The muscles didn’t get bigger until after three months. The tendons also didn’t get significantly stiffer until after three months.

When the subjects stopped training, the pattern was reversed. After just one month, muscle size dropped back to pre-study levels, while strength stayed significantly higher even three months later. Tendon stiffness dropped to pre-exercise levels after two months.

So what does this tell us? First of all, you need to start pumping iron at least three months before you hit the beach. But more generally, it confirms that tendons adapt more slowly to training than muscles (and then lose training more quickly than muscles). This, the authors hypothesize, is because tendons have slower metabolism — as mediated by blood flow and oxygenation — than muscles.

From a practical point of view, this tells us that there’s a period of mismatch after starting a new training program, where the muscles have adapted but the tendons haven’t yet caught up. This creates a risk of, for instance, Achilles tendon ruptures. The solution? Be cautious. Maybe start that weights program four months before beach season, so you don’t have to push it quite as hard.