Doing the most reps didn’t make lifters any stronger than doing fewer reps — more isn’t always better.

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Evidence from Studies

Supporting (1)

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MODERATE RESISTANCE TRAINING VOLUME PRODUCES MORE FAVORABLE STRENGTH GAINS THAN HIGH OR LOW VOLUMES DURING A SHORT‐TERM TRAINING CYCLE

Randomized Controlled Trial

Human

2005 Aug

The study found that lifting a lot more reps didn’t make experienced young weightlifters stronger than lifting fewer reps — both groups improved about the same, so doing more work doesn’t always mean better results.

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No contradicting evidence found

Source Study

MODERATE RESISTANCE TRAINING VOLUME PRODUCES MORE FAVORABLE STRENGTH GAINS THAN HIGH OR LOW VOLUMES DURING A SHORT‐TERM TRAINING CYCLE

Score: 55

DOI: 10.1519/R-15574.1

Similar Assertions

Lifters who did fewer reps only got stronger in two of the three lifts — not in the snatch — suggesting some exercises need more volume to improve.

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Lifters who did a medium amount of weightlifting exercises for 10 weeks got stronger in their main lifts than those who did either much less or much more — especially in the snatch, where the medium group improved the most.

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When lifters did a medium amount of training, their snatch got stronger the most — more than their clean & jerk or squat.

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If two groups of young men lift weights with the same total effort but one rests longer with heavier weights and the other rests briefly with lighter weights, they both get just as strong after 8 weeks—even though you’d think the heavy weights would win.

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Lifters don’t need to train at their absolute max volume — doing about 85% of what they can handle gives them the best strength gains.

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