Research
Mixed
Muscle hypertrophy can be achieved with both high-load and low-load resistance training, provided that sets are performed to or near muscular failure, with no significant difference in whole muscle growth between loading zones.
You do not need to stick to a specific rep range (like 8-12) to build muscle. You can use heavy weights (low reps) or light weights (high reps) with equal effectiveness for muscle growth, as long as you push your sets close to failure. Choose the load that feels best for your joints and keeps you motivated.
StrongRefutesHIGH confidence
The aforementioned meta-analysis by Schoenfeld et al. [10] found no difference in whole muscle hypertrophy between studies comparing high loads (>60% 1RM) versus low loads (<60% 1RM). The trivial effect size difference (0.03)... reinforce the lack of relevance of loading as a standalone variable for hypertrophic outcomes.
Why this rating
Based on multiple meta-analyses and longitudinal studies showing equivalence.
Source
Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum
Brad J. Schöenfeld et al. · Sports · 2021
DOI 10.3390/sports9020032
narrative_reviewCited 303×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- High-load resistance training (>60% 1RM) is superior to low-load training for maximizing one-repetition maximum (1RM) strength gains, although significant strength gains can still be achieved with low loads if taken to failure.Good
- Local muscular endurance is best developed with low-load, high-repetition training (15+ reps), although moderate loads can also be effective, particularly for the lower body.Moderate
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