Lifting Light or Heavy Weights Can Both Make You Stronger
Low-Load vs. High-Load Resistance Training to Failure on One Repetition Maximum Strength and Body Composition in Untrained Women.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Low-load training (30% 1RM) produced strength gains equal to high-load training (80% 1RM) when both were performed to failure.
Most fitness advice assumes heavier weights are necessary for maximal strength gains. This study shows that for untrained women, mechanical tension from training to failure may matter more than load.
Practical Takeaways
If you're new to lifting and intimidated by heavy weights, start with lighter loads (30–50% 1RM) and push each set to muscular failure—you can still get strong.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Low-load training (30% 1RM) produced strength gains equal to high-load training (80% 1RM) when both were performed to failure.
Most fitness advice assumes heavier weights are necessary for maximal strength gains. This study shows that for untrained women, mechanical tension from training to failure may matter more than load.
Practical Takeaways
If you're new to lifting and intimidated by heavy weights, start with lighter loads (30–50% 1RM) and push each set to muscular failure—you can still get strong.
Publication
Journal
Journal of Strength and Conditioning Research
Year
2019
Authors
Taylor K. Dinyer, M. T. Byrd, M. Garver, Alex J. Rickard, W. Miller, S. Burns, J. Clasey, Haley C. Bergstrom
Related Content
Claims (4)
Lifting light or heavy weights to exhaustion for 12 weeks didn’t change body fat or muscle mass in women who had never lifted before.
Women who had never lifted weights before got stronger in their arms and legs after doing 12 weeks of lifting light or heavy weights to exhaustion — and both ways made them just as strong.
If you’ve never lifted weights before, you can get stronger by doing either light or heavy weights — as long as you push each set until you can’t do another rep.
Maximal strength gains (1RM) are greater when training with higher relative loads (>80% 1RM) compared to training with lower loads, even when total volume and proximity to failure are matched.