Do you even lift? Australian study shows regular workouts are the key factor in helping women gain strength

If you’ve ever looked at the weights that others in the gym are using and thought you wouldn’t be able to lift the same amount, consider this.

A new UNSW Sydney-led study has found the biggest impact on women’s strength gains isn’t the type of exercise they do, but how often they do it.

The researchers – led by Dr Mandy Hagstrom, herself a weightlifter and a lecturer in exercise science at UNSW Medicine – looked at the results of 24 different resistance training studies involving almost 1,000 women aged between 18 and 50 who had varying fitness levels.

Their average resistance training program included three sets of 10 repetitions, three times per week for 15 weeks with the women increasing their average muscle mass by 1.5kg or 25% throughout the program.

The team found factors – such as the exercise they choose, the variety of exercises in each workout, the heaviness of the weights, whether they are supervised, and whether they lift until their bodies give out – that don’t seem to have a significant effect on overall strength or muscle mass growth.

Instead, the best way for women to improve their strength is to simply work out regularly.

“Consistency is key,” said Dr Hagstrom. “Go to the gym and go consistently. It doesn’t necessarily matter what you do when you’re in the gym, just that you’re there and exercise with effort.”

It’s good news for women looking to build up their strength. We know resistance training is a good way to prevent the loss of muscle and bone density – and prevent falls and bone breaks – as we get older.

Now I just have to get myself to the gym!