What Is Evidence-Based Lifting? What Science-Driven Lifters Get Right And Wrong

Why research in the lab doesn't always translate to real-world lifting

Evidence-based lifting is a training methodology that uses research on exercise training and human physiology to design workout programs. In theory, this seems to optimize training and send your muscle growth and strength through the roof.

However, it has received a lot of bad press lately, making people wonder if evidence-based lifting is good or better than just moving weight.

This article will break down what evidence-based lifting is, problems within the movement, and how to best merge research science with bro science.

What Is Evidence-Based Lifting?

Evidence-based lifting is a training methodology that applies scientific research and human physiology to design all aspects of a training program. It can include using data concerning;

• Biomechanics
• Muscle physiology
• Endocrinology
• Neuromuscular system

This, theoretically, allows lifters to maximize results and train more efficiently.  

Is Evidence-Based Lifting Good?

This is a nuanced question, as there are distinct groups within evidence-based lifting.

• Exercise science as a whole
• The actual researchers
• Coaches who use research to help design programs
• The evidence-based lifting movement online

Obviously, research and science are great and can help improve training. However, over the years, the science-based movement online has become muddied with clear issues arising.

Evidence-Based Lifting Began With Solid Intentions 

Before we discuss the issues with evidence-based lifting, we need to acknowledge that its original intent was sound. And there's still plenty of good to be found.

1. Countering "Bro Science."

By the late 1990s and early 2000s, the internet and bodybuilding magazines were filled with exaggerated claims. Some of these are false claims that you still hear today include;

• Eat protein within 30 minutes, or you wasted a workout! (Schoenfeld et al., 2018)
• You need to break down your muscle so it can repair bigger! (Behringer et al., 2025)
• You need to shock your muscles.

The evidence-based community examined these claims and determined their legitimacy. 

Its original goal was simple: separate fact from fiction. 

2. Making Research Accessible to Lifters

For decades, sports science was locked in academic journals and far removed from actual lifters.

That was until figures like Brad Schoenfeld, Alan Aragon, Greg Nuckols, and Eric Helms translated that research into practical guidelines:

• How many sets per muscle group are needed to drive hypertrophy?
• Optimal protein intake and timing
• How fatigue, volume, and intensity interact

The intent wasn't to complicate training but to simplify it and keep lifters on track. Provide some general guidelines you knew had validity.

3. Creating a Common Language Between Coaches and Researchers

The evidence-based movement bridged a gap:

• Scientists could quantify what lifters already "knew" anecdotally (like progressive overload).
• Coaches could refine their methods based on measurable, reproducible data.
• Valid studies provide research for using exercise to improve the health and fitness of both healthy and sick populations (this may be the most beneficial aspect of exercise science).

A great example of this is when old-school lifters "chased the pump." We now know this is essentially metabolic stress and is really effective in building muscle.

It brought legitimacy to strength training in universities, hospitals, and athletic programs that once dismissed bodybuilding as vanity or "unscientific."

4. Protecting Consumers from Fitness Misinformation

When interest in fitness and health surged, it created an industry that allowed misinformation to be used to sell falsehoods.

As supplement companies and influencers began selling miracle products and "secret methods," the evidence-based movement provided a filter.

If someone claimed "BCAAs build muscle," an evidence-based coach could point to data showing that total protein intake, not isolated amino acids, drives muscle growth. 

In this sense, it provided a means to keep people accountable.

The Modern State Of Evidence-Based Lifting

Using science to optimize training programs began with great intentions. However, over the past few years, it has gotten sidetracked. Some of the issues are below, but keep this in mind;

All of the issues result from the individuals using evidence-based lifting for their content.

This simply means the problem isn't exercise science in itself, but how it's used and presented.

1. Has Become Dogmatic. This is one of the largest issues. The evidence-based lifting community has become too dogmatic with its training. Many speak in absolute terms with no nuance, which is rarely ever acceptable in "science."

2. Use Absolute, Universal Teachings. In addition to the above, you may see a video using a new study to provide universal, absolute advice. However, there's always variance. In fact, most studies have variance or "outliers."

3. Exaggeration Or Inappropriate Use Of Research Findings.  Many in the evidence-based lifting community will make exaggerated claims from research or simply apply them inappropriately. For example, they may say "X" produced significant muscle growth. However, the subjects tested were a sedentary, elderly population recovering from cancer treatment. Or even mice.

4. Treats Research As Infallible. Many individuals within the movement treat research as infallible. However, even though modern exercise science is relatively young, how many previous beliefs have been overturned?  This is how research works: building on itself and fixing misunderstandings. And that's ok, but research should be given with the nuance it deserves.

5. The Lab Rarely Replicates Real Lifting. Creating a realistic training environment for studies is very difficult. It requires researchers who understand what real lifting looks like and participants who train. At the same time, most studies only last 4-10 weeks or so. This can help give guidance and clues, but it doesn't provide solid principles for the long term.

6. Influencers Earning A "Dr." To Promote Their Training. The space now has an array of individuals with "Dr." and their training can be very different. That's enough to demonstrate the space isn't infallible. Ironically, the space that was supposed to weed out scammers has opened a new wave of scammers "backed in science".

How To Use Evidence-Based Lifting In Your Training

As mentioned, exercise science and evidence-based training principles are great. We are definitely not jumping on the bandwagon of calling evidence-based lifting "stupid". 

However, we do think you can follow several guidelines in your overall training to best use science and your own gut feelings.

1. Base Your Lifting on Fundamentals. You can never go wrong when your lifting is anchored on the fundamentals of lifting.

• Focus on compound lifts.
• Hit every movement pattern.
• Use a range of loads
• Ensure you use progressive overload. 

If you do this, you will improve. This is one of the few absolutes you can trust. Once this is accounted for, you can then incorporate other aspects to see if it works.

2. Realize The Differences Won't Be That Significant. Hearing people freak out about lifting can make you think it's an all-or-nothing issue. You either need to have the bench at 47.25° degrees with a 4.2s eccentric and brought to an RPE2, or your chest is seeing no growth. 

In reality, the differences will likely be small in the long term if you're following the fundamentals of lifting and using appropriate variation over time. 

Most arguments are actually quite trivial, so use what works for you.

3. You Don't Need 100% Optimization. Similar to above, you don't need every detail of your plan "optimized".  Not only is it not feasible, but it simply doesn't matter, especially for average lifters. 

Consider that common advice is to adjust your training periodically anyway; swap exercises, alter intensity, etc. There's nothing wrong with wanting to improve your training, especially if you have lackluster results; just know it's not necessary.

Long-term adherence always beats 100% optimal in the short-term.

4.  Incorporate Evidence-Based Lifting To Address Concerns. If your plan is working, keep going. However, if you have issues you can't seem to fix (lagging muscle, discomfort, minimal progress), then you can go to the research. 

It doesn't make sense to change your program just because a new study came out. It does make sense to use research to address lifting issues.

5. Research Is Not The Master Of Your Training. Research is an awesome tool, but it's not the sole master of your training. Many evidence-based lifters and their audience seem to think that training without research is worthless. It's not.

Don't think that you need to change your training because it's not backed by science. On the other hand, if you want to try something new, go for it. Bottom line, if something is working, it's working.

6. Enjoying Lifting Is Just As Important. A common complaint about evidence-based lifting is that it can make lifting unfun or just too complicated. You also see this with runners who hate using all the gadgets; they just want to run. 

This doesn't mean wing-it, but lifting and going to the gym should be something you enjoy and look forward to (most of the time). If that means using something not evidence-based, who cares?

The importance of enjoyment should be self-evident, but numerous studies have found it to be a predictor of adherence, especially for beginners.

"...the professional should develop his intervention aiming to address not only individual's needs, but also individual's preferences." (Teixeira et al., 2022)

7. Let Yourself Be The Experiment. The most basic form of science is trying different things and observing the results. You then use that information to build off of. 

For example, things you might hear advanced lifters say are;

• I just tried doing high rep squats one day, and my legs blew up.
• When I began using cable flys instead of dumbbell flys, my shoulder pain went away, and I saw growth in my chest.
• My biceps grew just from chin-ups; adding isolation exercises never made much of a difference, so I don't do as many curls.

Learn and try different methods if whatever you're doing isn't working.

8. And for the love of God, can we stop fighting about this? This is one of the biggest issues we have:  people fighting over training methods because of "research".  

This doesn't mean don't discuss, but seeing lifters insinuate others are dumb based on how much volume they use is ridiculous; this goes for both sides of that argument.

If someone says something wild, ask them about it. Maybe it's something research hasn't touched on yet, or maybe they're an outlier. 

Or maybe it's the secret you've been looking for.

Evidence-Based Lifting + Bro Science + Your Preferences

This is your best bet for long-term adherence and progress. Sure, some influencers have possibly made questionable claims, but don't throw the baby out with the bathwater. You also shouldn't let the evidence-based movement dictate every variable in your training. There's value in science, and what the old-school lifters say alike. Listen, learn, and use what works for you. The only mistake you can make is continuing to use training that's not working.

Reference

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