When fitness content creator Sarah Mackay first started strength training, she followed much of the popular advice she found online around workouts, nutrition and training styles. But over time, she realised she needed to cut through a lot of misinformation and one-size-fits-all thinking to find what actually worked for her.
‘The more I looked into the research, the more I realised that most of [what] people swear by isn’t what actually gets you results,’ she recalls. Here are six conclusions she came to that helped her build muscle – even if they go against conventional thinking.
1. A ‘good enough’ routine beats an optimal one
Many people get caught up chasing the ‘perfect’ training plan – tweaking rep ranges, frequency, exercise selection and diet, says Mackay. While this can seem productive, it often leads to overthinking, stress and burnout.
Research supports this. A review of longitudinal studies found that perfectionist tendencies – such as fear of failure and self-criticism – were linked to higher burnout and lower enjoyment.
Instead, Mackay recommends focusing on what’s realistic. ‘Follow a routine that’s optimised from a lifestyle point of view’, so you can stick to it consistently over time. ‘Science shows that most people grow from a wide range of exercise splits, volumes and intensities or diets,’ she says. ‘A mid-routine followed for life is much better than an optimal one followed for a week and then given up completely.’
2. Perfect form isn’t required for progress
When Mackay first started lifting, she was so focused on ‘perfect’ form that she often cut sets short out of fear of injury.
While good technique matters, some breakdown – especially when you’re pushing close to failure – is normal.
‘So long as you’re loading the target muscle and not seriously putting yourself at injury risk, a bit of wonky form is completely fine,’ Mackay says. ‘It’s usually during these periods that you really push yourself and get close enough to failure to see the most growth anyway.’
3. You don’t need the ‘big 3’ lifts
Squats, bench presses and deadlifts are often treated as essential – but they’re not the only way to build muscle.
While they’re effective compound movements, muscle growth ultimately comes from applying tension to muscles and progressing over time – not from specific exercises.
If these lifts don’t suit your body, mobility or preferences, you can swap them for alternatives. Machines, dumbbells or variations that target the same movement patterns can be just as effective.
The key is still the same: getting close to failure and progressively overloading over time.
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4. Women shouldn’t train differently to men
Fitness marketing aimed at women often focuses on ‘toning’ workouts, cycle syncing and circuit-style training. But the fundamentals of muscle growth are the same.
‘However, research consistently shows that when women follow the same hypertrophy principles as men, like progressive overload, training volumes, or intensities, they achieve comparable strength and muscle growth relative to their starting point,’ Mackay says.
A ‘lean’ physique comes down to having enough muscle and low enough body fat – and the way you build muscle doesn’t change based on gender.
Strength training also offers benefits beyond aesthetics, including improved bone density, metabolic health and long-term physical independence.
5. Protein needs are flexible
You’ve probably heard that you need 1g of protein per pound of body weight to build muscle. But in reality, your needs can vary.
‘Intake requirement depends on your body composition, calorie intake and training,’ clarifies Mackay.
‘If you’re in a calorie balance – so not intentionally losing or gaining weight – research suggests that muscle growth is maximised at around 1.6-2.2 g per kg (or 0.7-1g per pound) of your body weight,’ she says.
‘If you’re dieting or very lean, it’s suggested that your protein intake should rise in order to maintain or continue to build lean muscle, typically to around 2.3-3.1g per kg (1g-1.3 or 1.4g per pound) of your body weight,’ she continues.
‘So 1g per pound of body weight isn’t wrong; it’s just at the upper end of what’s optimal for most people,’ Mackay points out.
The takeaway: you don’t need to hit an exact number for progress. As long as you’re eating enough protein overall and training consistently, you can still build muscle without overcomplicating it.
6. ‘Eating clean’ doesn’t lead to fat loss
‘Clean eating’ is often promoted as the key to fat loss, but it’s not a clearly defined approach.
Some people use it to mean whole foods; others use it to justify cutting out entire food groups, Mackay explains. ‘It’s now being used as a form of disguised restriction or moral superiority over other diets.’
Ultimately, ‘fat loss… comes down to your energy balance’ – being in a calorie deficit over time.
Even nutrient-dense foods can contribute to weight gain if eaten in excess. Foods like nuts, olive oil and avocados are healthy, but calorie-dense.
While ‘focusing on whole foods is great from a nutrient perspective’, Mackay says fat loss is more about building sustainable habits around how and why you eat – rather than following rigid rules.
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