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.

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

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.

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

When people who already lift weights do either mostly heavy lifts or mostly lighter lifts—but keep the total amount of work the same—both ways make them just as strong after 8 weeks.

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.