Building muscle isn’t just about lifting heavy weights – it’s about understanding how your body works and what it really needs to grow stronger. Whether you’re totally new to the gym or looking to refine your strength training routine, getting the most out of your workouts requires a balance of strategy, consistency, and recovery.
At Planet Fitness, our Fire classes, including Women on Weights and BodyBurn, are designed to help you tap into the science of strength training, guiding you towards optimal hypertrophy (aka muscle growth – more on that in a bit). Let’s get into the science of how you can make the most of your strength sessions with evidence-based methods and expert insights.
Understanding the Science of Hypertrophy
To build muscle, it is a great help to understand how the process of hypertrophy works. Hypertrophy happens when muscle fibres experience tiny tears during exercise, prompting the body to repair and grow them stronger and larger than before. Basically, muscle growth is a cycle of damage, repair, and adaptation.
Dr. Brad Schoenfeld, a leading expert in the field, explains that two key factors – volume (the total amount of weight lifted) and intensity (how heavy you lift) – play crucial roles in this process. While lifting heavier weights can trigger growth, incorporating varied rep ranges and total volume helps stimulate different muscle fibres, leading to well-rounded strength and size gains.
So, long story short:
- Aim for a mix of heavy and moderate weights to maximise your results.
- Focus on a blend of strength and endurance exercises to target different muscle groups.
Key Principles for Strength Training and Muscle Growth
Ever heard of progressive overload? It’s one of the most critical concepts in muscle-building. Simply put, your muscles need to be challenged beyond their usual capacity to grow. This can mean adding weight, increasing reps, or switching up your workout intensity over time.
Fire Up Your Gains At Planet Fitness
Our Fire classes, like Women on Weights and BodyBurn, are big on progressive overload. Whether you’re in a beginner programme like the 4ORCE or taking on advanced challenges with the Super Circuit, these classes are structured to help you consistently push your limits in a safe, supportive environment.
Tips & Takeaways
- Start with manageable weights and gradually increase over a few weeks.
- Keep a workout log on your notes app to track your progress and ensure you’re continuously challenging your muscles.
- Incorporate compound exercises (like squats, deadlifts, and bench presses) as they engage multiple muscle groups, leading to greater overall growth.
Recovery Is Just As Important As Muscle Growth
If there’s one thing that often gets overlooked in muscle-building, it’s recovery. Muscles don’t grow while you’re lifting weights – they grow while you’re resting. Quality sleep, proper nutrition, and rest days are all essential components of a successful strength-training routine.
Dr. Eric Helms highlights the importance of sleep and protein intake for muscle repair. Sleep helps the body release growth hormones, which aid in muscle recovery, while protein provides the necessary building blocks (amino acids) to rebuild muscle tissue.
Recovery Hacks For Max Gains
- Prioritise at least 7-8 hours of sleep per night to optimise muscle repair.
- Include protein-rich foods like lean meats, fish, eggs, and plant-based sources like beans and lentils in your diet. If you need some recipe inspo, check out the Planet Fitness app.
- Schedule rest days or lighter workout sessions to give your muscles time to recover. This is where the magic happens!
Busting Muscle Growth Myths
It’s time to clear up some common myths about strength training and optimising muscle growth!
Myth: More is better
Truth: Overtraining can lead to injury and slow your progress. Quality matters more than quantity. Focus on a balanced programme that includes strength training, cardio, and recovery.
Myth: You have to lift heavy to gain muscle
Truth: While lifting heavier weights can boost strength, muscle growth can also be achieved with lighter weights and higher reps. It’s about finding the right balance of volume and intensity.
Myth: Women will get bulky if they lift weights
Truth: Building large, bulky muscles typically requires very specific training and diet plans. For most women, strength training leads to a leaner, more toned physique, not bulkiness. Programmes like Women on Weights are designed to help women feel empowered and strong without “bulking up.”
Go On, Get Those Gains!
Building muscle is a science, but it doesn’t have to be complicated. With the right mix of strength training, recovery, and nutrition, you can achieve your goals – whether that’s gaining muscle, getting stronger, or simply feeling more confident in your body.
Planet Fitness’ Fire classes offer structured programmes that guide you through this journey. Remember, every rep counts, and with consistent effort, results will follow.
Ready to get started? Check out the latest class schedule on the Planet Fitness app and take your first step towards your strength goals.
A note from Planet Fitness
While these tips are based on current best practices and expert insights, they are for informational purposes only. Always consult with a fitness professional or healthcare provider before starting any new training programme, especially if you have underlying health conditions.
