Lifting heavier weights makes you stronger than lifting lighter weights, even if you do more reps.
Scientific Claim
Maximal strength gains (1RM) are greater when training with higher relative loads (>80% 1RM) compared to training with lower loads, even when total volume and proximity to failure are matched.
Original Statement
“Regarding strength, one of the meta analyses analyzed this and fascinatingly found that strength increases were not significantly different between drop sets and normal sets. However, we need to pay attention to the details. When it comes to maximizing one rep max strength, training with heavier loads is advantageous.”
Context Details
Domain
exercise
Population
human
Subject
Training with higher relative loads (>80% 1RM)
Action
produces
Target
greater maximal strength gains compared to training with lower loads
Intervention Details
Evidence from Studies
Supporting (0)
Contradicting (4)
The Effects of Low-Load Vs. High-Load Resistance Training on Muscle Fiber Hypertrophy: A Meta-Analysis
This study looked at muscle growth, not how strong people got, so it doesn't tell us whether lifting heavier weights makes you stronger than lifting lighter ones.
Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength.
This study didn't test lifting heavier weights vs. lighter ones — both groups lifted the same weight, and the group doing more sets got stronger faster, which doesn't support the idea that heavier weights alone make you stronger.
Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis
This study looked at whether doing drop sets builds more muscle than regular sets, not whether lifting heavier weights makes you stronger. It didn't measure strength gains at all, so it can't tell us if heavy lifting is better for 1RM.
Low-Load vs. High-Load Resistance Training to Failure on One Repetition Maximum Strength and Body Composition in Untrained Women.
Even though one group lifted heavier weights and the other lifted lighter ones, both groups got just as strong after 12 weeks — as long as they pushed each set to their limit.