The Most Comprehensive Analysis of Strength Training Ever Assembled

A massive new analysis of 137 studies (>30,000 participants) just debunked the biggest myths in exercise science. Here is the new roadmap to strength muscle, and aging well.

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Since 2009, researchers have published more than 30,000 studies on strength training.

A lot has happened over those 17 years. We have better research methods and a clearer picture of what works. New ideas emerged. Old dogmas were disproven.

But no one had actually sat down to pull all this new research into a comprehensive and useful whole.

Recently, a team of the brightest minds in exercise science finally did. They synthesized 137 systematic reviews and data from more than 30,000 participants. It was one of the most comprehensive analyses of strength training ever.

It was part of an effort by the world’s largest sports medicine organization to update its official guidance on how people should actually lift weights.

And, in many ways, it blew up many of ideas that guided the field for nearly two decades.

Luckily for us, it paints a refreshing picture of what actually works—and how to fit strength training into a busy life, whatever your goal.

Today you’ll learn:

• What the researchers found about training to build and maintain strength (how you should exercise) at any age.

• What methods of strength training work best.

• How not to lift as you age.

• What the science says about:

  • Training to failure.

  • Periodization (varying loads, volumes, and training variables through workout phases).

  • Using machines versus free weights.

  • The ideal number of reps and sets to make progress in less time.

• The minimum effective dose of weekly workouts, including the specific rep range and weight load that you need to see improvement.

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