Different weight training works the same for beginners
Influence of two different modes of resistance training in female subjects.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
No significant difference between high-rep and low-rep training outcomes
Contradicts the empirical assumption that different rep ranges preferentially target muscle hypertrophy vs strength
Practical Takeaways
Beginners can choose either high-rep or low-rep training based on preference since both work equally well initially
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
No significant difference between high-rep and low-rep training outcomes
Contradicts the empirical assumption that different rep ranges preferentially target muscle hypertrophy vs strength
Practical Takeaways
Beginners can choose either high-rep or low-rep training based on preference since both work equally well initially
Publication
Journal
Ergonomics
Year
1996
Authors
H. Hisaeda, K. Miyagawa, S. Kuno, T. Fukunaga, I. Muraoka
Related Content
Claims (4)
For women who don't usually lift weights, doing lots of lighter reps or fewer heavy reps both build similar muscle size and make you stronger after two months.
For women new to weight training, doing either many lighter reps or fewer heavier reps for 8 weeks gives about the same muscle growth in the thigh muscles, showing both methods work well for beginners.
When women who haven't trained before do weightlifting for 8 weeks, they get much stronger (27-43% stronger) but their muscles don't grow much (only 3-4% bigger), showing that getting stronger happens faster than building bigger muscles at the start.
A study found that for women new to weightlifting, doing many reps with lighter weights or fewer reps with heavier weights both built muscle and strength equally well over 8 weeks.