For young women new to weight training, lifting weights until you can't do more reps (either 5-7 reps per set or 10-14 reps per set) three times a week for two months gives about the same muscle growth and strength gains, no matter which rep range you use.

46

Pro

0

Against

Evidence from Studies

Supporting (1)

46

Community contributions welcome

46

The Effects of Moderate- Versus High-Load Resistance Training on Muscle Growth, Body Composition, and Performance in Collegiate Women

Randomized Controlled Trial

Human

2018 Jun

The study looked at two types of weight training in women who don't usually lift weights and found both made them stronger and more muscular in the same way, just like the claim said.

Contradicting (0)

0

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

The Effects of Moderate- Versus High-Load Resistance Training on Muscle Growth, Body Composition, and Performance in Collegiate Women

Score: 46

DOI: 10.1519/JSC.0000000000002048

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When young women lift weights until they can't anymore, using lighter weights (30% of max) gives about the same strength gains as heavier weights (80% of max) over 6 weeks, with arms and legs getting stronger by similar amounts.

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When young women lift weights until they can't anymore, using lighter weights or heavier weights doesn't make a big difference in how much stronger they get. Their arm and leg strength both go up about the same amount after six weeks.

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When young women lift weights until they can't anymore, using lighter weights or heavier weights leads to about the same muscle growth in their arms and legs after 6 weeks.

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