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Resistance training with heavy loads performed at maximal volitional velocity yields superior power gains compared to light-load power training, contradicting the view that lighter loads are inherently superior for power output.
To build power, you must lift heavy weights (relative to your strength) but move them as fast as you possibly can. Do not move slowly even if the weight is heavy. The speed of your intent matters more than the absolute weight number for power development.
ModerateQualifiesMEDIUM confidence
When high-load resistance training is completed with the intent to move explosively (e.g., rapid concentric), these differences disappear... training with higher loads, so long as repetitions are completed at maximum volitional velocity (or with intent to achieve high velocity), may have the potential to augment power output to a greater extent than low loading
Why this rating
The paper is a mini-review citing meta-analyses and specific studies (Marsh, Correa), but does not present new primary data.
Source
Of Sound Mind and Body: Exploring the Diet-Strength Interaction in Healthy Aging
Andrew T. Askow et al. · Frontiers in Nutrition · 2020
DOI 10.3389/fnut.2020.00145
narrative_reviewCited 9×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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