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.

Scientific Claim

Moderate-volume resistance training (2,481 repetitions over 10 weeks) results in greater strength gains in the snatch, clean & jerk, and squat exercises among experienced junior weightlifters compared to low-volume (1,923 repetitions) or high-volume (3,030 repetitions) training, with the snatch showing the most significant advantage over low volume (6.1% vs. 3.7% increase, p = 0.015).

Original Statement

“The MVG showed a significant increase for the Sn, C&J, and Sq exercises (6.1, 3.7, and 4.2%, respectively, p < 0.01), whereas in the LVG and HVG, the increase took place only with the C&J exercise (3.7 and 3%, respectively, p < 0.05) and the Sq exercise (4.6%, p < 0.05, and 4.8%, p < 0.01, respectively). The increase in the Sn exercise for the MVG was significantly higher than in the LVG (p = 0.015). Calculation of effect sizes showed higher strength gains in the MVG than in the HVG or LVG.”

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

Evidence Quality Assessment

Claim Status

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

probability

Can suggest probability/likelihood

Assessment Explanation

The study is an RCT with randomization, permitting causal language under GRADE rules. However, blinding is unknown and outcomes are limited to strength — 'probability' verb strength is conservative and appropriate given potential performance bias.

More Accurate Statement

“Moderate-volume resistance training (2,481 repetitions over 10 weeks) may result in greater strength gains in the snatch, clean & jerk, and squat exercises among experienced junior weightlifters compared to low-volume (1,923 repetitions) or high-volume (3,030 repetitions) training, with the snatch showing the most significant advantage over low volume (6.1% vs. 3.7% increase, p = 0.015).”

Evidence from Studies

Supporting (1)

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

This study found that weightlifters who did a medium amount of lifting got stronger in their main lifts—especially the snatch—better than those who did too little or too much, proving that more isn’t always better.

Contradicting (0)

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

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

93%

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.

92%

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

91%

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.

76%

Doing short bursts of heavy lifts with brief rests in between can make you stronger in squats a little more than doing regular sets, if you're already trained and doing the same total amount of work.

75%