The Shift in Focus
At Clarence Park Health Suite, we often see members get caught up in the 'perfect' exercise selection or the latest social media trends. However, a systematic review published in the Journal of Bodywork and Movement Therapies (October 2026) has provided a clear, evidence-based reminder of what actually drives muscle growth: Volume Load (VL) [5].
For those of us training in a friendly, focused environment, this is great news. It means that while technique is paramount, the complexity of your routine matters less than your ability to consistently perform high-quality work over time.
What is Volume Load?
In simple terms, volume load is the total amount of work you perform in a session. It is calculated by multiplying your sets, repetitions, and the weight used (Sets x Reps x Weight).
According to the latest research, when effort is matched—meaning you are training close to failure—volume load emerges as a primary determinant of hypertrophic adaptations [5]. This suggests that if you are looking to build muscle or improve your body composition, your primary goal should be to gradually increase the total amount of work you can handle in the gym, rather than constantly switching up your exercises.
Why This Matters for Your Training
Many gym-goers fall into the trap of 'program hopping.' They change their routine every few weeks, thinking they need to 'shock' the muscle. However, the research indicates that when volume and effort are appropriately matched, the specific variables like rest intervals or repetition ranges become secondary [5].
Here is how you can apply this at our gym:
- Track Your Totals: Use a simple notebook or app to record your sets, reps, and weight. If you did 3 sets of 10 reps at 50kg last week (1,500kg total volume), aim to slightly increase that number over the coming weeks.
- Prioritize Effort: Volume load only works if the sets are challenging. You don't need to go to absolute failure on every set, but you should be training with enough intensity that you are within 1–3 reps of your limit.
- Consistency Over Complexity: Because volume load is the driver, you are better off mastering a few compound movements—like squats, presses, and rows—and slowly increasing the volume on those specific lifts over several months.
Individualizing Your Approach
It is important to remember that we all respond differently to training. A 2026 study on within-individual design highlights that interindividual variability is a real phenomenon [4]. This is why we emphasize 1-to-1 personal training at Clarence Park. A coach can help you determine your specific 'volume ceiling'—the point where you are doing enough work to stimulate growth without exceeding your recovery capacity.
If you find that your progress has stalled, it is rarely because you need a 'fancier' workout. It is usually because your total volume load has plateaued. By focusing on the math of your training—consistently adding a few reps or a small amount of weight to your sessions—you provide the necessary stimulus for your body to adapt.
Practical Next Steps
Whether you are here to lose body fat or build strength, the principle remains the same: your muscles respond to the total work they are forced to perform. If you are unsure how to calculate your volume load or how to safely progress your training, our personal training services are designed to help you map out a plan that fits your individual needs.
Remember, the best gym session isn't the one that leaves you feeling the most confused; it's the one that allows you to do a little bit more work than you did the last time you walked through our doors.