Research
Mixed
Muscle strength gains are superior with high-load resistance training compared to low-load training, regardless of whether sets are performed to failure.
If your goal is to increase your maximum strength (e.g., lift heavier weights), you must use heavier loads (typically 80% of your 1-rep max or higher). While lighter weights will build muscle size, they will not make you as strong as heavy weights. Prioritize heavy loads for strength goals.
StrongSupportsHIGH confidence
Muscle strength improvement was superior for both high-load and moderate-load compared with low-load RT in overall and subgroup analysis... with a nonsignificant but superior effect for high compared with moderate load
Why this rating
Network meta-analysis of 23 studies with significant p-values (<0.001).
Source
Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis
Pedro López et al. · Medicine & Science in Sports & Exercise · 2020
Meta-analysis · 28 studiesCited 316×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →