Browse the evidence

Traditional heavy resistance exercise training increases maximal strength.

Practitioners should incorporate traditional heavy resistance training to enhance maximal strength.

Structured dietary weight-loss maintenance (WLM) is well accepted by participants.

Practitioners can confidently implement these dietary strategies knowing they are well received.

Powerlifting-type training is superior for enhancing maximal strength compared to bodybuilding-type training.

For those looking to maximize strength, powerlifting training may be more effective.

Maximal isotonic and isokinetic elbow flexor strength increased similarly in both arms after training.

Both training methods effectively increase elbow flexor strength, suggesting flexibility in training approaches.

The sport nutrition education intervention (SNEI) increased sport nutrition knowledge in NCAA Division I baseball players.

Implementing SNEI can effectively enhance nutrition knowledge among athletes.

The 5-10-5 shuttle times decreased significantly more in the nutrition intervention group (NI) compared to the control group (C).

SNEI may enhance agility performance in athletes during off-season training.

Caffeine (3 mg·kg(-1) body mass) administered in the form of a caffeinated gum increased cycling time trial performance by approximately 3%-4% in both males and females.

Caffeine supplementation can be beneficial for improving cycling performance in competitive athletes.

Heavy load training (2-4 repetitions per set) results in statistically greater increases in 1 repetition maximum (1RM) squat strength compared to moderate load training (8-12 repetitions per set).

For practitioners, heavy load training is recommended for maximizing strength gains.

Progressive resistance training promotes strength gains in both the young and the aged.

Resistance training should be recommended for both young and older populations to enhance strength.

Resistance exercise improves functional independence and reduces the risk of falls in aged persons.

Resistance training should be emphasized in older adults to enhance safety and independence.

BWST training improves ambulatory capacity in persons with a spinal cord injury.

BWST training can be recommended to enhance walking ability in individuals with spinal cord injuries.

Starting an exercise session with multi-joint (MJ) exercises leads to greater strength gains in MJ exercises compared to starting with single-joint (SJ) exercises (ES = 0.32; p = 0.034).

Practitioners should prioritize MJ exercises at the beginning of training sessions for optimal strength gains.

Starting an exercise session with single-joint (SJ) exercises leads to greater strength gains in SJ exercises compared to starting with multi-joint (MJ) exercises (ES = -0.58; p = 0.032).

Practitioners should consider starting with SJ exercises for optimal strength gains in those movements.

Three sets of resistance training (G3S) resulted in significantly higher strength changes compared to one set (G1S).

Practitioners should consider recommending three sets of resistance training for greater strength improvements in older women.

High-load resistance training with muscle failure results in significantly greater strength gains compared to low-load training.

For strength training, using heavier loads is more effective than lighter loads.

Comprehensive, evidenced-based behavioral counseling interventions in primary care are a recommended first-line approach for promoting healthy behaviors and preventing poor cardiovascular disease outcomes in adults with cardiovascular risk factors.

Health care professionals should implement behavioral counseling as a primary strategy for cardiovascular disease prevention.

Assisting patients to adopt and achieve their health promotion goals and arranging follow-up support are critical tenets of the 5A Model for behavior counseling in primary care.

Implementing the 5A Model can enhance the effectiveness of behavioral counseling.

Resistance training with single sets resulted in a 37.1% increase in upper-limb strength and a 16.3% increase in lower-limb strength.

Single-set training can be effective for improving upper and lower limb strength in older women.

At baseline, a significant difference in strength between morning and evening is evident, with greater strength observed in the evening hours.

Strength training may be more effective in the evening for maximizing strength gains.

Muscle activity was highest during the partial back squat for gluteus maximus, biceps femoris, and soleus compared to the full back squat.

Practitioners may consider incorporating partial back squats to enhance activation of key muscle groups.

The improvement in the 10-meter walking test (10-MWT) after an 8-week resistance training program is associated with increases in lower limb muscular strength (KE1RM) by 8.6% and muscle quality index (MQI) by 7.2%.

Resistance training can effectively improve walking speed in older women by enhancing muscular strength and quality.

The lying leg curl (LLC) elicited significantly greater normalized mean activation of the lower lateral and lower medial hamstrings compared with the stiff-legged deadlift (SLDL) (p ≤ 0.05).

Practitioners may choose the lying leg curl to specifically target the lower hamstrings more effectively.

The study supports the notion that the hamstrings can be regionally targeted through exercise selection.

Exercise selection can be optimized to target specific regions of the hamstrings.

RIR predictions are more accurate when closer to failure, with RIRDIFF values of 2.05 ± 1.73 at 9RPE, 3.65 ± 2.46 at 7RPE, and 5.15 ± 2.92 at 5RPE.

Trainers should encourage clients to gauge their exertion levels closer to failure for more accurate RIR assessments.