That was the title of the article in a popular men’s fitness magazine–“The Best Workout Ever, According to Science”. My first thought was: “What a load of crap!”—and it was. It is the kind of article that drives me completely bonkers. First, there were no citations from peer-reviewed scientific journals (not even from the types of journals we referred to in graduate school as the “Journal of Unpublishable Data”). There was a workout recommendation from an exercise science professor (Ph. D., CSCS), but that is one qualified scientist and one workout scheme. The thing about science and finding the “best workout ever” is that there are far too many variables to make such a claim. The only honest answer to the question, “What is the best workout ever?” is (besides first asking more questions) is “That which best suits your goals and constraints and that you will do regularly”.
One conclusion that I have drawn from studying and teaching exercise science is that the science is pointing away from (not toward) a single ideal. There is so much to consider.
Now, in the authors defense, the “workout” that was desired was one that sought to meet the growing trend for general fitness and optimizing the metabolic response or afterburn (which I like to refer to as post-exercise energy expenditure or PEE—the acronym is not catching on). Accordingly, the author writes: “What the studies have in common: taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between”1. This is what I would refer to as high-intensity interval resistance training or HIIRT. In bygone days, we referred to this as “circuit training”. Indeed, if simply managing body composition (i.e., minimal strength/hypertrophy and cardiorespiratory gains) is your goal, then this type of workout is “the biggest bang for your effort and time”1. The specific workout detailed in the article is good for such goals, but it is only one of countless exercise combinations and schemes that could fit the bill.
There are many things to consider when determining what is the “best workout”. Among these are: personal preferences and goals, time constraints, environmental constraints, and one’s physical capabilities (including genetics and responsiveness).
We are all very different. Our physical characteristics and needs differ dramatically. Thus, there can be no one-workout-fits-all workout. A scientific constant in exercise is the principle of specificity—i.e., the body system makes specific adaptations to imposed demands. As such “best workout” is circumstantial and individual.
We are also limited by our schedules and the equipment/facilities to which we have access. The “best workout” has to consider these. Thus, the question is: What is the best workout (better: series of workouts) I can do to accomplish my goal(s) with the time and equipment I have available?” This is not likely to be answered the same for any two people. Most commonly, we are settling on “near-best”.
Genetics (and, now, epigenetics) are demonstrating that, despite our extraordinarily similar genes, we are vastly different from one another. At a very micro-biological level, we are different in how we respond (or don’t respond) to exercise stimuli. There are “responders” and “non-responders” when it comes to exercise specificity. In short, you have to do what works for you, and “what works” is what allows you to accomplish what you have set out to do.
As long as there are fitness magazines, there will be articles claiming to have the “best workout”. By all means, try it, if it suits your goals and constraints. Don’t be surprised, though, if the next issue presents you with another “best workout”.
I believe in the KISS principle—i.e., keep it simple. Determine the time you can reasonably commit to exercise on a consistent basis, determine your primary goals, and build a foundation on the basics. Don’t over-commit. You can always add as opportunity presents itself. The “best workout ever” should be the workout you do today.
Be your best today; be better tomorrow.
Carpe momento!
1https://www.mensjournal.com/health-fitness/best-workout-ever-according-science/