Lifting lighter weights can build muscle just as well as heavy weights
Load‐controlled moderate and high‐intensity resistance training programs provoke similar strength gains in young women
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Lower-intensity training produced comparable hypertrophy and strength gains to high-intensity training.
Contradicts common exercise guidelines recommending progressive high-intensity training for muscle growth.
Practical Takeaways
Consider incorporating lower-intensity resistance training (e.g., 50% 1-RM) if heavy lifting is not feasible.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Lower-intensity training produced comparable hypertrophy and strength gains to high-intensity training.
Contradicts common exercise guidelines recommending progressive high-intensity training for muscle growth.
Practical Takeaways
Consider incorporating lower-intensity resistance training (e.g., 50% 1-RM) if heavy lifting is not feasible.
Publication
Journal
Muscle & Nerve
Year
2015
Authors
L. Alegre, X. Aguado, Diego Rojas-Martín, M. Martín-García, I. Ara, R. Csapo
Related Content
Claims (4)
For young women, lifting lighter weights can be just as good as lifting heavier ones for building muscle and getting stronger, as long as you do the same total amount of work.
For young women lifting weights, how much total work you do might matter more for building muscle and strength than how heavy the weights are, because studies show similar results when the total effort is the same but intensity differs.
For young women, doing lighter weightlifting for 10 weeks can build leg muscle just as well as heavier lifting, with muscle growth between 3% and 12%.
For young women, doing resistance training with lighter weights for 10 weeks can build leg strength just as well as training with heavier weights, with strength gains around 10-16%.