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.

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.

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.

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.

Power training (PT) was associated with an improvement in physical function compared to traditional strength training in older adults.

Practitioners may consider incorporating power training into exercise programs for older adults to enhance physical function.

Power training was associated with an improvement in self-reported physical function compared to traditional strength training.

Incorporating power training may enhance older adults' self-perception of physical function.

Volume can be effectively autoregulated using RPE stops as a method to dictate number of sets performed.

Practitioners can use RPE to adjust training volume effectively.

Combined bench press, squat, and deadlift volumes were significantly higher with greater RPE stop reductions.

Higher volume training can be achieved by adjusting RPE stops.

Using an internal focus of attention during resistance training resulted in a 12.4% increase in elbow flexor thickness compared to a 6.9% increase with an external focus.

Practitioners should consider encouraging an internal focus during resistance training to enhance muscle growth.

The findings support the use of a mind-muscle connection to enhance muscle hypertrophy.

Emphasizing the mind-muscle connection may improve training outcomes for hypertrophy.

Strength increased in both groups, with a 16.1±12.1% increase for DS and 25.2±17.5% for NS.

Both training methods are effective for increasing strength, with conventional training showing a greater percentage increase.

The squat-only group (SQ) had greater transfer to maximal squat strength compared to the leg press group (LP).

Practitioners may prioritize squats for improving maximal squat strength.

Effect sizes favored the squat-only (SQ) and combined squat and leg press (SQ-LP) groups versus the leg press-only (LP) group with respect to countermovement jump.

Incorporating squats may enhance jump performance more than leg presses alone.