Mixed
Moderate-intensity resistance training (45-55% 1RM) is more effective than high-intensity resistance training (80-90% 1RM) for improving the lipid profile, particularly for lowering LDL cholesterol and triglycerides, when total training load is equalized.
For cholesterol benefits, resistance training at a moderate weight (45-55% of your one-rep max) is just as effective, if not more so, than lifting very heavy weights. Focus on completing the sessions with moderate loads rather than maxing out. This approach is safer and equally effective for improving your lipid profile.
The authors concluded that low- to moderate-intensity resistance training results in greater benefit to the lipid profile than high-intensity resistance training, although the mechanisms underlying this difference are unclear.
Why this rating
Based on RCTs comparing intensities with equalized volume.
Source
Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations
Steven Mann et al. · Sports Medicine · 2013
DOI 10.1007/s40279-013-0110-5
More from this paper
- Prolonged moderate-intensity aerobic exercise (e.g., 150 min/week at 65% VO2max) significantly improves the lipid profile by increasing HDL cholesterol and reducing triglycerides, whereas high-intensity interval training may fail to produce these benefits if total volume is insufficient.Good
- High-intensity aerobic exercise (e.g., 80% VO2max) is required to significantly reduce LDL cholesterol and triglycerides in sedentary individuals, whereas moderate-intensity exercise primarily increases HDL cholesterol.Good
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