What This Week’s Research Taught Me as a Coach (and Might Help You Train Smarter Too)
What This Week’s Research Taught Me as a Coach (and Might Help You Train Smarter Too)
Every spare waking hour I dig into new studies, not just because I’m a bit of a fitness nerd, but because staying updated helps me guide my clients better—and I believe in doing the work behind the scenes so you don’t have to.
This week’s research was surprisingly practical and really encouraging. Here are five big takeaways from the latest strength and conditioning science that I think you'll appreciate—especially if you’re short on time, struggling with consistency, or just trying to move and feel better.
1. Lifting Less Can Still Mean Gaining More
A new study found that training just one hour a week—two short sessions—can significantly improve strength and muscle size. That’s a big win for anyone who thinks they need to live in the gym to make progress.
What this means for you: You don’t need 5-day splits and marathon gym sessions. Consistency and good technique matter more than volume. Even two intentional workouts a week can move the needle.
2. Lifting Helps Runners—A Lot
Research continues to confirm that strength training improves endurance performance, particularly running economy. And it doesn’t seem to interfere with VO₂max unless you're lifting super heavy all the time.
What this means for you: If you’re a runner or enjoy cardio, adding 1–2 strength sessions a week could help you run farther and feel better doing it. It’s not either/or—it’s both.
3. Take Too Long Off, and You Lose Your Spring
A study on female handball players showed that even a short 3-week break led to drops in jump height and explosiveness. Max strength stayed steady, but power dropped off fast.
What this means for you: Life happens—we all miss workouts. But if explosive movements (like jumping, sprinting, or sports) are part of your goals, it’s worth keeping some light power work in, even during busy weeks.
4. Smart Clothes Are Getting… Really Smart
AI-powered workout clothing is now advanced enough to detect muscle imbalance and breathing patterns in real-time. This tech could soon help identify when you’re compensating or fatiguing—even before you feel it.
What this means for you: The future of fitness is personal. We’re heading toward more feedback-driven training, where your gear can help keep you honest and injury-free. It’s not about fancy gadgets—it’s about smarter awareness.
5. Games + Intervals Beat Just One or the Other
In a study with sedentary youth, combining HIIT with small-sided games (think mini soccer or basketball) led to better fitness results than either alone. And bonus: people enjoyed it more.
What this means for you: You don’t have to pick between fun and effective. Movement that feels like play is often more sustainable—and it still delivers results.
Final Thoughts: Training Doesn’t Need to Be Complicated
As a coach, the best thing I can share with you is this: Progress doesn’t come from perfection—it comes from consistency, smart effort, and making training something you can stick with. This week’s research reminded me that short workouts matter, strength is for everyone, and fun should always be part of the plan.
Whether you're lifting, running, playing, or just trying to stay active through a chaotic schedule—you’re doing great. Keep showing up in whatever way works for you.
Want help building a plan that fits your life (and your energy levels)? Let’s chat. Or just forward this to your friend who still thinks leg day takes two hours.
— CGC; Camille Certified Exercise Specialist | Human First, Coach Second
See Below for the Studies each broken down;
1. Minimalist Strength Training Yields Significant Gains
A recent study published in Medicine & Science in Sports & Exercise revealed that just one hour of resistance training per week—split into two 30-minute sessions—can substantially enhance muscle strength and size. Participants who trained to muscle failure showed similar gains to those who stopped before reaching fatigue, challenging the notion that extensive workouts are necessary for muscle development. This finding underscores the importance of consistency and proper recovery over sheer volume.
1. Minimalist Strength Training Yields Significant Gains
Study
: "Effects of a Short-Term Detraining Period on Neuromuscular Performance in Female Handball Players"
Journal
:
Journal of Strength and Conditioning Research
Link
:
2. Strength Training Enhances Endurance Performance
An umbrella review published in the Journal of Strength & Conditioning Research examined 17 systematic reviews and meta-analyses, concluding that strength training improves running economy and helps maintain VO₂max in middle- and long-distance endurance athletes. While maximal-strength training (>80% 1RM) did not significantly alter VO₂max, explosive-strength and reactive-strength training (plyometrics) showed moderate to large effects on endurance performance, particularly in running economy.
2. Strength Training Enhances Endurance Performance
Study
: "The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners’ Athletic Performance: A Systematic Review with Meta-analysis"
Journal
:
Sports Medicine
Link
:
https://link.springer.com/article/10.1007/s40279-024-02018-z
3. Short-Term Detraining Impairs Ballistic Performance
A study assessing the effects of a 3-week detraining period on neuromuscular performance in female handball players found no significant changes in maximum and rapid force production. However, there was a significant decrease in countermovement jump height, reactive strength index, and propulsive force, highlighting the importance of maintaining training to preserve ballistic capabilities
3. Short-Term Detraining Impairs Ballistic Performance
Study
: "Effects of a Short-Term Detraining Period on Neuromuscular Performance in Female Handball Players"
Journal
:
Journal of Strength and Conditioning Research
Link
:
4. AI-Driven Smart Sportswear Enhances Performance Monitoring
Innovative research introduced AI-powered smart sportswear equipped with textile strain sensors and a deep learning framework to monitor exercise execution quality in real-time. The system achieved 92.3% classification accuracy across six exercise conditions, distinguishing between breathing irregularities and asymmetric muscle exertion. This advancement paves the way for personalized training and injury prevention through wearable technology.
4. AI-Driven Smart Sportswear Enhances Performance Monitoring
Study
: "AI-Driven Smart Sportswear for Real-Time Fitness Monitoring Using Textile Strain Sensors"
Journal
:
arXiv
Link
:
5. Combined HIIT and Small-Sided Games Outperform Individual Training
A randomized controlled study involving sedentary, overweight youth found that combining high-intensity interval training (HIIT) with small-sided games (SSG) enhanced cardiometabolic and physical fitness more effectively than each modality alone. The combined approach improved endurance, muscle power, and change of direction ability, while also being more enjoyable and less intense than HIIT alone
5. Combined HIIT and Small-Sided Games Outperform Individual Training
Study
: "Combining HIIT with Small-Sided Soccer Games Enhances Cardiometabolic and Physical Fitness More Than Each Alone in Overweight Youth: A Randomized Controlled Study"
Journal
:
Journal of Sports Science & Medicine
Link
:
