How fast should you lift weights to get stronger muscles?
Early-phase muscular adaptations in response to slow-speed versus traditional resistance-training regimens
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 541 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 541 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Publication
Journal
European Journal of Applied Physiology
Year
2012
Authors
M. Schuenke, Jennifer R. Herman, Roger M. Gliders, F. Hagerman, R. S. Hikida, Sharon R. Rana, K. Ragg, R. Staron
Related Content
Claims (3)
For women who haven't lifted weights before, doing traditional heavy strength training with slow, controlled movements for 6 weeks gives the best overall muscle growth in all types of muscle fibers.
When women who haven't trained before do weightlifting for 6 weeks, their fast-twitch muscle fibers change: some decrease while others increase, and this happens no matter how fast or hard they train.
For women new to lifting weights, doing slow reps with longer muscle contractions builds more muscle strength and size faster than regular-speed lifting at the same effort level over 6 weeks.