Does changing exercises help you get stronger?
Does Varying Resistance Exercises for the Same Muscle Group Promote Greater Strength Gains?
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Sticking to the same exercises led to greater gains in isometric knee extension strength than varying them—despite both groups gaining the same in dynamic strength.
Common gym wisdom says 'muscle confusion' from changing exercises boosts results. This study shows the opposite for specific strength, suggesting consistency may be better for targeted gains.
Practical Takeaways
If your goal is maximal strength in a specific movement (like a squat or leg press), consider sticking to the same core exercises for several weeks.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Sticking to the same exercises led to greater gains in isometric knee extension strength than varying them—despite both groups gaining the same in dynamic strength.
Common gym wisdom says 'muscle confusion' from changing exercises boosts results. This study shows the opposite for specific strength, suggesting consistency may be better for targeted gains.
Practical Takeaways
If your goal is maximal strength in a specific movement (like a squat or leg press), consider sticking to the same core exercises for several weeks.
Publication
Journal
Journal of Strength and Conditioning Research
Year
2022
Authors
Bruna Costa, Witalo Kassiano, J. Nunes, Gabriel Kunevaliki, Pâmela Castro-e-Souza, P. Sugihara Júnior, R. R. Fernandes, E. Cyrino, L. Fortes
Related Content
Claims (4)
If you mix up your workouts for the same muscle, you’ll grow that muscle more evenly than if you always do the same exercise.
If young guys lift weights all over their body 3 times a week for 9 weeks, they'll get stronger — no matter if they switch up their exercises or stick to the same ones.
If young guys switch up their weightlifting exercises for the same muscles, they’ll get just as strong as if they stuck to the same routine for 9 weeks.
If young guys stick to the same exercises every time they work out for about two months, they get stronger in a specific leg test than if they keep switching up their routine.