Your Daily Fitness Science Briefing

Latest Reviews Detail Resistance Training Efficacy and Running Biomechanics

• A recent umbrella review, published April 12, 2026, synthesized data from 137 systematic reviews involving over 30,000 participants to clarify resistance training prescriptions for muscle function and hypertrophy. The findings indicate that nearly any consistent resistance training improves strength, muscle size, and physical function, with many popular training concepts like training to failure or complex periodization making little consistent difference. For optimal strength gains, the review recommends focusing on heavier loads (≥80% one-repetition maximum) for 2–3 sets, at least twice per week, while hypertrophy benefits most from higher weekly volume (≥10 sets per muscle group).

  Substack

• Another review, summarized on April 12, 2026, explored the complex relationship between tissue stiffness and running performance, identifying stiffness as a major determinant of running economy. Current evidence supports a direct link between stiffness and running economy, though the precise underlying mechanisms across different measurement scales remain unclear. The review also highlighted that running-induced fatigue alters stiffness during activity, and there is currently no established optimal stiffness level for running performance.

  Substack