Less isn’t always more. Especially when it comes to weightlifting and building strength. In fact, a new study has found that reducing the amount of weight you lift might actually help your performance.
Less weights, more strength
A team of researchers from the UK’s University of Lincoln recruited 16 men (ages 18-29) who had been weightlifting for a minimum of two years. They divided the men into two groups:
- Group #1 did percentage-based training (PBT) based on the man’s weight to build muscle over days or weeks.
- Group #2 did velocity-based training (VBT) in which their trainer measured how long it took the man to lift the weight and then tailored the amount each time.
For group #2, weights were reduced if the lifter struggled or increase if the lifter succeeded.
The results showed that although group #2 ended up lifting less weight during the trial compared to group #1, group #2 increased their performance more at the end of the 6 weeks.
The differences weren’t huge, but it was still a significant finding considering that the VBT group improved their performances on the bench press, conventional deadlift, strict overhead press, squat press and countermovement jump at the end of the 6 weeks.
“While some of these changes could be considered as only small improvements and were similar to the group using the traditional training method, the velocity group lifted significantly less in order to see the gains they made,” says Dr. Harry Dorrell from the University of Lincoln’s School of Sport and Exercise Science. “The idea of velocity-based training has been around for a while, but until now, there hasn’t been any science to prove that it actually works; the science has finally caught up.”
Why the findings are important
The results of the research show that it might be possible to train less but still improve overall performance. Reducing the amount of weight can decrease muscle fatigue and recovery times while also helping athletes avoid injury.
