What type of exercise is most effective for improving muscle hypertrophy?

Resistance training with progressive overload is the most effective method for improving muscle hypertrophy. This type of training involves lifting weights or using resistance to create tension in the muscles, which stimulates muscle fibers to adapt and grow larger and stronger over time.

Progressive overload refers to the gradual increase of stress placed on the muscle during exercise. By consistently challenging the muscles with increased weight, repetitions, or intensity, the body is compelled to adapt, leading to muscle growth. This is a fundamental principle of strength training and is supported by various studies in exercise physiology that show significant improvements in muscle mass when participants engage in a structured resistance training program that emphasizes progressive overload.

Other forms of exercise, such as high-intensity interval training, endurance training, and flexibility training, mainly focus on cardiovascular fitness, stamina, and joint range of motion, respectively. While these can include elements of strength training, they do not primarily target muscle hypertrophy in the same effective manner as a dedicated resistance training protocol focused on progressive overload.