Research
Mixed
Low-load resistance training to failure (30% 1RM) can simultaneously increase both ribosome and mitochondrial biogenesis, challenging the strict competition paradigm.
If you cannot lift heavy due to injury or preference, lifting light weights (30% 1RM) to failure for 10 weeks, 3 times a week, can build muscle and mitochondria just as effectively as heavy lifting, provided you go to failure.
ModerateQualifiesMEDIUM confidence
The studies of Groeenebaek et al. and Sieljacks et al. cited previously found that low-load blood flow restricted resistance training increased both mitochondrial... and ribosome biogenesis... with no difference when compared to a high-load resistance training.
Why this rating
Based on specific studies cited, but the paper notes that direct measures of biogenesis are rare and indirect measures are often used.
Source
Skeletal Muscle Ribosome and Mitochondrial Biogenesis in Response to Different Exercise Training Modalities
Paulo H. C. Mesquita et al. · Frontiers in Physiology · 2021
DOI 10.3389/fphys.2021.725866
narrative_reviewCited 60×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- AMPK activation inhibits ribosome biogenesis by blocking mTORC1 signaling, while mTORC1 signaling may negatively affect mitochondrial biogenesis, creating a molecular competition.Good
- Endurance training prioritizes mitochondrial biogenesis over ribosome biogenesis, potentially interfering with resistance training adaptations through AMPK-mTORC1 signaling competition.Moderate
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