Training with a Spotter Can Result in Enhanced Strength Gains, Says Research
Training with a spotter for your heavier lifts is a no-brainer when it comes to maximising gains. Not only does it allow you to safely push closer to muscle failure – a key driver of hypertrophy – but it can also motivate you to push harder than you might on your own. To back this up, several recent studies have highlighted the effectiveness of using a spotter, showing how it can significantly enhance your training results.
A small study conducted at the Norwegian School of Sport Sciences aimed to explore the role of social facilitation (spotting) while strength training. 12 recreationally trained students performed the back squat at various loads (2 rep max, 1 rep max, and 10 rep max) with either a passive spotter, a supportive spotter with verbal encouragement or no spotter at all.
The study found that having a supportive spotter who provides verbal encouragement led to significant improvements in squat strength performance compared to lifting without a spotter. The researchers concluded that strength coaches, personal trainers, and researchers should recognise the importance of verbal encouragement and the presence of a spotter to optimise strength performance.
A larger scale systematic review and meta-analysis published in Sports Medicine also investigated the effects of verbal and visual feedback on strength training performance and adaptations. The review found that feedback improved acute performance metrics such as barbell velocity by 8.4% and enhanced other outcomes such as motivation and muscular endurance.
Over a longer time frame, feedback also led to greater improvements in speed, strength, jump performance and lifting technique compared to no feedback. The review also noted that visual feedback was more effective than verbal feedback.
You’ve probably noticed personal trainers motivating their clients between reps or spectators cheering on athletes at powerlifting competitions. Research supports this practice, showing that high-frequency feedback – delivered after every rep – can be especially effective. The review concluded that feedback, particularly when given frequently, is a valuable tool in weightlifting, leading to significant improvements in strength and other key outcomes. It recommends incorporating high-frequency visual feedback to maximise training results, especially during times of low motivation.
For us, this means that having a verbally and visually encouraging workout partner, or someone to spot our lifts, could lead to higher strength numbers and improved motivation. The new research confirms what we already know, but should hopefully influence us to make our training more social, rather than solitary.
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