Can lifting light weights make you as strong as lifting heavy ones?
The Effect of Different Resistance Training Load Schemes on Strength and Body Composition in Trained Men
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Two groups of guys lifted weights for 6 weeks—one lifted heavier weights fewer times, the other lifted lighter weights more times—but both lifted the same total weight and pushed each set until they couldn’t do another rep.
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 554 / 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
Two groups of guys lifted weights for 6 weeks—one lifted heavier weights fewer times, the other lifted lighter weights more times—but both lifted the same total weight and pushed each set until they couldn’t do another rep.
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 554 / 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
Authors
Lopes CR, Aoki MS, Crisp AH, de Mattos RS, Lins MA, da Mota GR, Schoenfeld BJ, Marchetti PH
Related Content
Claims (5)
For men who already train with weights, lifting lighter weights to exhaustion can build strength and muscle just as much as lifting heavier weights, as long as the total amount of work done and the effort level are the same.
In men who already train with weights, six weeks of intense resistance workouts with the same total effort and pushing to physical limit can lead to gains in muscle strength and muscle mass.
In men who already lift weights, doing resistance training with the same total workload and pushing to muscle failure can increase muscle mass and decrease fat mass, even if their diet does not change.
When people lift weights with different loads but do the same total amount of work—counting sets, reps, and weight lifted—there is no difference in muscle strength or body composition changes after six weeks of training.
For men who already train with weights, lifting lighter weights until muscle fatigue may be required to build muscle and strength as effectively as lifting heavier weights.