The Study
Low-load Slow Movement Squat Training Increases Muscle Size and Strength but Not Power
This study is like a small test that shows a type of exercise might help muscles get bigger and stronger, but it's not strong enough proof to say it definitely works that way for everyone. We can only guess there's a connection, not be sure.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Doing squats slowly with lighter weights made muscles bigger and stronger, but not more powerful.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 537 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes, these are meaningful improvements for muscle growth and strength.
- 2Muscle size grew 6-10%, hip strength increased 18%, max squat weight went up 10%.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
International Journal of Sports Medicine
Year
2015
Authors
S. Usui, S. Maeo, K. Tayashiki, M. Nakatani, H. Kanehisa
Related Content
Claims (5)
Doing slow, gentle weight training can build muscle and make you just as strong as lifting heavy weights quickly.
Doing slow, low-weight squats three times a week for two months doesn't help healthy young men get better at explosive movements like jumping high or lifting fast.
Doing light squats slowly and holding the position three times a week for two months can make your thigh muscles thicker by 6-10% in young men, showing you can build muscle without lifting heavy weights.
Doing slow, low-weight squats three times a week for two months can make your hip muscles 18% stronger in certain movements, according to a study on young men.
Doing slow, low-weight squats three times a week for two months can make healthy young men about 10% stronger at lifting heavy weights.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.