Read time: 3 min

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Here's the thing, Reader.

Not everyone likes big muscles.

OK, an extreme example. But you get the point.

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So why should we care?

Because with exercise, the changes we expect influence if we get started. Let alone if we keep going.

For some, the idea of building muscle can be off-putting when it comes to resistance training.

And in those who do start lifting weights, too much focus on building muscle can lead to dropout if ‘gains’ are slower than expected (which is often the case).

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That's why it's important to know the benefits of resistance training are more than just bigger muscles.

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Along with increased muscle size, improved strength is another key benefit of resistance training.

Most people tend to associate bigger muscles with more strength.

This is true, to an extent. We can't produce force without muscle, after all.

But what most don't realise is it's possible to improve strength without big changes in muscle size.

Take this study for example.

Young males did one of two resistance training programs for 8 weeks. One group did a longer program aimed at improving muscle size and strength.

The other group did a much shorter, but higher-load, program targeted at improving strength.

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Here's the changes in muscle strength and size after the 8 weeks:

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As you can see, both groups got just as strong. But only those who did the longer program grew more muscle.

Clearly, getting strong isn't all about bigger muscles.

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But how can strength improve without changes in muscle size?

Improving strength takes just a couple of resistance training sessions.

On the other hand, at least 2-3 weeks of consistent training are needed to see changes in muscle size.

This alone tell us strength isn’t all about how big our muscles are.

But if muscle size isn't the only thing influencing strength, what else is?

Early strength gains with resistance training are mainly due to changes within the nervous system rather than the muscles themselves.

The nervous system delivers the electrical signals for muscles to contract. Lifting weights trains the nervous system to send 'stronger' signals to muscles.

It also helps the nervous system get better at coordinating movements by turning on the right muscles at the right time. And switching off those that aren't needed for a particular movement.

Together, these changes allow us to produce more force. And in practice, lift heavier things.

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Our strength alone has a big impact our health and wellbeing.

The truth is, Reader, more muscle and more strength are both good things.

But, being stronger has benefits independent of how much muscle we have.

With ageing, our levels of strength - but not muscle mass - can predict our risk of falls, fractures, and how long we remain independent into older age.

In other words, getting stronger is a good thing, even if we don't grow muscle.

And the good news is focusing on getting stronger can make training easier.

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Make training easier? Tell me more...

This comes down to the key requirements of improving strength or muscle size.

To get stronger we need to lift heavy(ish) things. That's a non-negotiable.

What matters less is how much training we do, or if we take sets close to the point of failure - where no further reps are possible. Both of these take more time, and more effort.

But here's the thing. Growing muscle requires all of these things.

So to get stronger without getting 'bigger', we should lift reasonably heavy weights - but we can get away with lower amounts of training and not taking sets close to failure.

And focusing less on the latter two can make training easier.

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It's clear packing on muscle isn't mandatory to reap the benefits of resistance training.

And just getting stronger can have a big impact on our heath and wellbeing.

This is important because for many of us, strength might be a more attractive goal.

And the bonus? It can be an easier one to achieve.

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Thanks for reading!

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Until next week,

Jackson

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If you've got a moment, I'd love to hear your thoughts on this edition of The Weekly Exerciser.

Send me a quick message or email - I'll reply to every one!

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