Hypertrophy Training

"I go by old school philosophy, that's basically hard work, hardcore dieting, and staying very strict..." - Jay Cutler, 4 x Mr Olympia Winner

Benefits

1. Increases muscle mass (muscle size / cross-sectional area)

An umbrella review of the impacts of resistance training on healthy adults found hypertrophy training reliably increases skeletal muscle mass and cross-sectional areas, which is the defining adaptation of hypertrophy-focused resistance training (RT)¹.

2. Increases muscle strength and mass compared to no training

A meta-analysis found the majority of RT methods on healthy adults increased muscle strength and mass in comparison to no training².

3. Improves physical function and mobility (especially important for older adults / across lifespan)

Building muscle mass and strength helps with mobility, balance, and functional movements, so helping to reduce risk of falls and supporting independence as you age³.

4. Supports healthy body composition & fat mass reduction, as well as metabolic benefits

An umbrella review found that the more muscle mass increases resting metabolic rate, improves body composition (higher lean mass, lower fat), and may contribute to better metabolic health⁴.

5. Increases bone density and skeletal health (reduces osteoporosis risk)

Regular resistance training that loads the skeleton (through resistance/hypertrophy work) stimulates bone remodelling and helps maintain or increase bone mineral density - key for long-term bone health and reducing fracture risk⁵.

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Benefits

6. Improves metabolic health, glucose regulation and may reduce chronic disease risk

Increased muscle mass and strength from hypertrophy training contribute to better glucose uptake, improved insulin sensitivity, and overall metabolic health, potentially lowering risk of metabolic diseases⁴.

7. Enhances muscular endurance and local muscular work capacity

With appropriate hypertrophy routines (moderate load, moderate to high volume, repeated sets), muscles adapt to sustain longer or repeated contractions, improving endurance at the muscular level⁴.

8. Improves posture, joint stability, and reduces injury risk

Stronger and larger muscles help stabilize joints, improve posture, and provide better support, which can reduce risk of musculoskeletal injuries and joint problems over time⁶.

9. Supports longevity, quality of life, and healthy ageing

Maintaining or increasing muscle mass and strength via hypertrophy training supports functional independence, reduces frailty risk, and is associated with better health outcomes later in life³, ⁴.

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Disclaimer: This content is for educational purposes only and is not medical advice. Consult a qualified healthcare professional before changing your exercise or health routine. See our Disclaimer page for more information.

Hypertrophy References

References

1. Mcleod, J.C., Currier, B.S., Lowisz, C.V. and Phillips, S.M., 2024. The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in healthy adults: An umbrella review. Journal of sport and health science, 13(1), pp.47-60.

2. Currier, B.S., Mcleod, J.C., Banfield, L., Beyene, J., Welton, N.J., D'Souza, A.C., Keogh, J.A., Lin, L., Coletta, G., Yang, A. and Colenso-Semple, L., 2023. Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. British Journal of Sports Medicine, 57(18), pp.1211-1220.

3. Abou Sawan, S., Nunes, E.A., Lim, C., McKendry, J. and Phillips, S.M., 2023. The health benefits of resistance exercise: beyond hypertrophy and big weights. Exercise, Sport, and Movement, 1(1), p.e00001.

4. Bernárdez-Vázquez, R., Raya-González, J., Castillo, D. and Beato, M., 2022. Resistance training variables for optimization of muscle hypertrophy: An umbrella review. Frontiers in sports and active living, 4, p.949021.

5. Hongu, N., Wells, M.J., Gallaway, P.J. and Bilgic, P., 2015. Resistance training: health benefits and recommendations. Univ Arizona Coop Ext, 21(2), pp.718-728.

6. Better Health Channel (n.d.) Resistance training – health benefits.