Finding Your Sweet Spot in the Gym
At Clarence Park Health Suite, we often hear from members who feel like they are 'doing everything right' but aren't seeing the changes they expect. Whether you are looking to lose body fat or build lean muscle, the temptation is often to simply do more: more sets, more reps, and more time in the gym. However, recent research suggests that the secret to progress isn't just about doing more—it is about doing the right amount of volume for your specific goals.
What the Science Says
A 2024 systematic review and meta-analysis published in the Journal of Strength and Conditioning Research highlighted a crucial finding for women aged 18–35: higher resistance training volume is directly associated with greater improvements in lean mass, muscle hypertrophy, and body fat percentage [2]. Essentially, if you are looking to change your body composition, your total weekly volume—the number of sets and reps you perform—matters significantly.
However, 'more' must be balanced with 'quality.' A 2026 study on women aged 37–55 found that while standard resistance training is excellent for endurance, incorporating velocity-based training (focusing on the speed of your movement) can produce superior gains in muscular power with fewer total repetitions [7]. This means you don't necessarily need to spend hours in the gym to see results; you just need to be intentional about how you move the weight.
Practical Steps for Your Training
If you are feeling stuck, consider these actionable strategies to refine your approach:
- Track Your Volume: Start by logging your sets and reps. If you have been doing the same 3 sets of 10 for months, try increasing your total weekly sets for a specific muscle group. Small, incremental increases in volume are often the catalyst for new growth.
- Prioritize Intensity Over Duration: You don't need to live in the gym. If you are short on time, focus on the quality of your contractions. Slowing down the eccentric (lowering) phase of a lift can increase the time your muscles spend under tension, making your session more effective without needing to add extra sets.
- Consult a Professional: If you aren't sure how to adjust your volume, our 1-to-1 personal training services are designed to help you navigate these variables. A trainer can help you determine if you need more volume to stimulate growth or if you are actually overtraining and need to focus on recovery to allow your muscles to adapt.
Why a Friendly Gym Environment Matters
In a large, crowded gym, it is easy to get lost in the noise or feel pressured to follow a 'one-size-fits-all' program. At Clarence Park Health Suite, we believe that your training should be as unique as your physiology. Whether you are a beginner or a seasoned lifter, our gym access provides you with the space to focus on your own metrics—not someone else's.
Remember, muscle protein synthesis—the process your body uses to build new muscle—is highly responsive to resistance training [1, 8]. By consistently applying the right amount of stimulus, you are not just changing your appearance; you are investing in your long-term metabolic health and functional strength [4, 6, 10].
If you are ready to stop guessing and start training with purpose, come speak to us about our individual gym access or book a session with one of our personal trainers. Let’s find the volume that works for you.