Research shows that training with a spotter can lead to improved strength gains

If you want to maximize your gains, using a spotter to train at heavier weights is a no-brainer. Not only can you safely push yourself to failure—an important factor in hypertrophy—but it can also motivate you to push harder than you could on your own. Several recent studies have highlighted the effectiveness of using a spotter, showing that it can significantly improve your training results.

A small study conducted at the Norwegian School of Sport Science aimed to investigate the role of social facilitation (spotting) in resistance training. 12 recreationally trained students performed squats at different loads (2 repetitions max, 1 repetition max, and 10 repetitions max) with either a passive spotter, a supportive spotter with verbal encouragement, or no spotter at all.

The study found that the assistance of a spotter providing verbal encouragement resulted in significant improvements in squat performance compared to weightlifting without a spotter. The researchers concluded that strength coaches, personal trainers, and researchers should recognize the importance of verbal encouragement and the presence of a spotter to optimize strength performance.

A more comprehensive systematic review and meta-analysis published in Sports Medicine also examined the effects of verbal and visual feedback on performance and adaptation during resistance training. The review found that feedback improved acute performance metrics such as barbell velocity by 8.4% and increased other outcomes such as motivation and muscular endurance.

Over time, feedback also resulted in greater improvements in speed, power, jumping performance, and lifting technique compared to no feedback. The review also found 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 – given after each rep – can be particularly effective. The study concluded that feedback, especially when given frequently, is a valuable tool in weightlifting and leads to significant improvements in strength and other important outcomes. It is recommended to include high-frequency visual feedback to maximize training results, especially during times of low motivation.

What this means for us is that having a training partner who can provide verbal and visual encouragement, or someone watching us lift, can lead to higher strength levels and better motivation. The new research confirms what we already know, but should hopefully encourage us to make our training more social than solitary.

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