Research
Energy balance
Low-load (30% 1RM) high-volume resistance exercise until volitional failure stimulates muscle protein synthesis at rates similar to high-load (90% 1RM) exercise, making it suitable for maintaining lean mass in previously untrained and elderly individuals.
If you are elderly or new to resistance training, you can maintain muscle mass by performing low-load exercises (using bodyweight or light bands) until you reach muscle failure. Combine this with a daily protein intake of 1.2 g/kg body weight for best results.
GoodSupportsHIGH confidence
recent data demonstrate that low-load (30% of one repetition maximum, 1RM) high-volume (until volitional failure) resistance-type exercise has potent and stimulatory effects on an array of anabolic signalling molecules and results in similar increases in the rates of muscle protein synthesis (MPS) as high loads (90% 1RM to failure) [38].
Why this rating
Based on a cited study (Ref 38) showing similar MPS rates, though the paper is a review.
Source
The Challenge of Maintaining Metabolic Health During a Global Pandemic
Andy J. King et al. · Sports Medicine · 2020
DOI 10.1007/s40279-020-01295-8
narrative_reviewCited 98×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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