Staying up to date with scientific research can give you a competitive edge as a personal trainer. Here are some recent findings that can enhance your knowledge and improve your clients’ results:
A New RPE Scale for Resistance Training
Ratings of perceived exertion are a valid method of estimating the intensity of a resistance training exercise or session. However, a newly developed scale based on how many repetitions are remaining at the completion of a set may be a more precise tool.
Source: Read the full study
Takeaway: The repetitions in reserve (RIR)-based scale appears to be a more accurate way to gauge intensity, especially at near-limit loads.
Action Step: On page 19 of The Elite Trainer, I discuss the limitations of traditional RPE scales. Consider using the RIR-based scale in your training log → Check it out here.
Alternate-Day Fasting: A Viable Weight Loss Strategy?
This study suggests zero-calorie alternate-day fasting (ADF) is safe, tolerable, and equivalent to moderate caloric restriction in terms of weight loss and metabolic improvements.
Source: Read the full study
Takeaway: ADF is as effective as daily caloric restriction for fat loss but may be easier to sustain.
Action Step: If you experiment with ADF, fast on non-training days for better performance.
Dr. Christopher Gardner has spoken about the challenges of long-term caloric restriction—find out more here.
Stressed Parents = Stressed Offspring
Our data support an intergenerational epigenetic priming of the physiological response to stress in offspring of highly traumatized individuals.
Source: Read the full study
Takeaway: Chronic stress can impact your children’s health, even before they’re born.
Action Step: Manage stress (sleep, nutrition, recovery) for long-term family health. Read more here.
Steroid Abuse: Long-Term Consequences
Former anabolic steroid abusers exhibited lower testosterone levels and higher frequencies of hypogonadism symptoms, even years after cessation.
Source: Read the full study
Takeaway: AAS abuse can permanently disrupt hormonal function.
Action Step: For insights on rebuilding testosterone levels naturally, read:
Mental Imagery Enhances Strength Performance
The combination of mental imagery and physical practice is more effective than physical execution alone for strength development.
Source: Read the full study
Takeaway: Internal mental imagery (visualizing from within your own body) is more effective than external imagery for boosting strength.
Action Step: Learn how to implement a mental warm-up in my book The Warm-Up, now on Kindle → Get it here.
Blame Inactivity, Not Aging
Far too much credit has been given to aging rather than inactivity as a cause of decline. Strength training can induce significant neuroplasticity in older adults.
Source: Read the full study
Takeaway: Aging isn’t the problem—lack of movement is.
Action Step: Strength training is the fountain of youth—find out why here.
High-Dose Fish Oil After a Heart Attack
High-dose omega-3 fatty acids reduce adverse left ventricular remodeling, inflammation, and fibrosis in heart attack patients.
Source: Read the full study
Takeaway: Fish oil supports heart health post-heart attack.
Action Step: Magnesium may also help—but be cautious with calcium → Find out why.
Blood Flow Restriction Training: Not Post-Exercise
Applying blood flow restriction post-training did not enhance muscle growth and may even hinder progress in females.
Source: Read the full study
Takeaway: BFR training might not be as beneficial as some claim.
Action Step: Is occlusion training worth it? Read my take here.
Start Light for Maximum Strength Gains
Starting with a lighter initial load results in the same strength improvements as starting heavy, while requiring less exertion.
Source: Read the full study
Takeaway: Progressive wave loading works, and starting light is just as effective as starting heavy.
Action Step: Learn how to manipulate loading for strength gains in The Elite Trainer (pages 22-25).
Full Range of Motion = Greater Muscle Growth
A larger range of motion results in greater muscular stress, soreness, and muscle damage—key factors for hypertrophy.
Source: Read the full study
Takeaway: Training in a full ROM recruits more muscle fibers, leading to better growth.
Action Step: As Tom Platz said: “Half squats will give you half legs!” Learn how to use weight training effectively → Read more.
Final Thoughts
By staying informed with the latest research, you can refine your training strategies and optimize client results. Keep learning, keep lifting, and keep pushing forward!
