Lifting weights faster or normally gives you more strength gains than lifting weights very slowly, especially for healthy adults.

Whether you're new to lifting weights or experienced, how fast you lift doesn't really change how much stronger you get. Both groups got a tiny bit stronger with fast lifting, but it wasn't a clear or big difference.

Whether you're young or old doesn't really change how fast or slow weight training affects your strength gains. Young people might get a tiny extra boost from fast lifting, but for older folks, it doesn't make much difference either way.

When women do fast weightlifting exercises, they get much stronger compared to slow lifting, but men don't see much difference between fast and slow lifting.

If you're already trained in lifting weights, whether you use free weights or machines, you'll get about the same strength gains after 8 weeks—as long as you're lifting the same amount, at the same intensity, and moving through the same range of motion.

In adults aged 18–45 who train recreationally, advanced resistance training methods lead to a small but measurable increase in maximum strength compared to standard multiple-set routines, possibly because of better movement control and force generation, but do not reliably cause greater muscle growth.