Research
Mixed
High-load resistance training (≥65% 1RM) shows a non-significant trend toward superior strength gains compared to low-load training, likely due to limited statistical power from few studies.
While high loads (≥65% 1RM) may offer a slight edge in strength gains for some, the difference is not statistically significant in untrained populations. Both low and high loads are effective; choose based on preference or joint health.
ModerateQualifiesLOW confidence
there was a trend for strength outcomes to be greater with high loads compared to low loads (difference = 1.07 ± 0.60; CI: −0.18, 2.32; p = 0.09)... null findings likely attributed to a relatively small number of studies on the topic.
Why this rating
Meta-analysis shows a trend but no statistical significance; limited by study count.
Source
Muscular adaptations in low‐ versus high‐load resistance training: A meta‐analysis
Brad J. Schöenfeld et al. · European Journal of Sport Science · 2014
DOI 10.1080/17461391.2014.989922
Meta-analysis · 9 studiesCited 260×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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