How heavy should girls lift to make their leg muscles work hardest?
Effect of external load on muscle activation during the barbell back squat
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
No added muscle activation benefit from increasing load from 80% to 90% 1RM
Many lifters assume heavier is always better for muscle growth, but this shows diminishing returns in neuromuscular activation beyond 80%.
Practical Takeaways
Train squats at 80% 1RM for maximal muscle activation without the added joint stress of 90%+ loads.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
No added muscle activation benefit from increasing load from 80% to 90% 1RM
Many lifters assume heavier is always better for muscle growth, but this shows diminishing returns in neuromuscular activation beyond 80%.
Practical Takeaways
Train squats at 80% 1RM for maximal muscle activation without the added joint stress of 90%+ loads.
Publication
Journal
European Journal of Sport Science
Year
2022
Authors
Sarah C. Martinez, John M. Coons, Kelton Mehls
Related Content
Claims (7)
When women who lift weights do squats with a really heavy weight (close to their max), their leg and butt muscles have to work a lot harder than when they use lighter weights.
When women who lift weights do squats with 80% of their max weight, their butt muscles work way harder compared to their hamstrings — more than with lighter or heavier weights.
When women who lift weights do squats with different levels of heavy weights, the way their thigh and butt muscles work together stays the same — no matter how heavy the weight is.
When women who lift weights do squats with a light weight (about 40% of their max), their butt and hamstring muscles work together in perfect balance as they lower down.
For women who lift weights regularly, squatting with 80% or 90% of your max weight activates your muscles about the same — going heavier doesn’t seem to turn on more muscle once you hit that range.