Research
Mixed
Maximum strength improvements are maximized by heavy loads (high % 1RM), whereas vertical jump performance is maximized by lighter loads (~30% 1RM) and power by low-to-moderate loads (40–70% 1RM).
To maximize strength, use heavy loads. To maximize jumping ability, use lighter loads around 30% of your one-rep max. For general power, use loads between 40-70% of your one-rep max. Do not use the same heavy load for all exercises.
StrongQualifiesHIGH confidence
maximum strength likely to be maximised with the heaviest loads, vertical jump performance likely to be maximised with relatively light loads (~ 30% 1RM), and power likely to be maximised with low to moderate loads (40–70% 1RM).
Why this rating
Large-scale meta-analysis of 295 studies with 6,710 participants using Bayesian mixed-effects models.
Source
Dose–Response Modelling of Resistance Exercise Across Outcome Domains in Strength and Conditioning: A Meta-analysis
Paul Swinton et al. · Sports Medicine · 2024
Meta-analysis · 295 studiesCited 36×
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 →