At 12Reps, we believe everyone’s fitness journey is unique, and your workout should reflect your goals. But when it comes to resistance training, one debate keeps cropping up: high-load or low-load? A landmark 2017 meta-analysis by Schoenfeld et al. unpacks this question, and here’s the bottom line: both work, but with nuances.
Let’s explore what this means for you and your fitness goals.
Confusion in Resistance Training
The fitness world often champions “lift heavy or go home”, but is heavy lifting the only way to build strength and muscle? The old-school theory suggests that high loads (≥70% of 1RM) are essential to recruit larger motor units (the muscle fibers responsible for growth and strength). However, newer research questions whether low-load training can achieve similar outcomes when taken to momentary failure.
If you’re overwhelmed by conflicting advice, you’re not alone. This study clears the air.
The Study Breakdown: High-Load vs. Low-Load Training
Key Findings from Schoenfeld et al.
1. Strength Gains:
High-load training is superior for maximal strength development. Participants lifting above 60% of their one-rep max (1RM) saw 31.6% gains, compared to 22% for low-load lifters.
2. Muscle Growth (Hypertrophy):
Here’s the kicker—muscle growth was similar between both methods, provided sets were performed to failure. High-load training slightly edged out low-load in studies with more advanced lifters, but the difference was minimal.
3. Practical Application:
High-load training is more time-efficient, but low-load offers a viable alternative, especially for those with joint concerns or limited access to heavy weights. Both methods are equally effective for beginners and intermediate lifters aiming for hypertrophy.
The Science Behind the Results
•High Loads: Recruit fast-twitch muscle fibers, crucial for building strength and explosive power.
•Low Loads: Fully engage the muscle by increasing time under tension and accumulating fatigue, especially in slow-twitch fibers.
This aligns with the “size principle,” which states muscles are recruited progressively, from small, low-threshold fibers to larger, high-threshold fibers, as demand increases.
Training Specificity
For strength athletes or powerlifters, heavy lifting is non-negotiable. For general fitness or aesthetics, low loads can do the job while being gentler on your joints.
What This Means for You
At 12Reps, we take these findings and put them into practice by offering tailored plans that suit all preferences, equipment availability, and fitness levels. Whether you prefer high-load barbell squats or bodyweight lunges, our app ensures you’re on track to build strength and muscle.
Who Should Choose High-Load Training?
•If your goal is maximum strength (think powerlifting).
•You’re experienced and comfortable with heavy weights.
•You have access to a fully equipped gym.
Who Should Choose Low-Load Training?
•If you’re focused on muscle growth but want a joint-friendly alternative.
•You’re working out at home with lighter weights or resistance bands.
•You prefer higher rep ranges and slower, controlled movements.
Our Expert Tips for Getting Started
1. Train to Failure: Both methods require you to push until you can’t complete another rep with good form.
2. Mix and Match: Incorporate both high- and low-load exercises to target different muscle fibers and maximize results.
3. Prioritise Form: The best gains come from controlled, deliberate movements. Our guided videos in the 12Reps app ensure you’re lifting safely and effectively.
Take Action with 12Reps
Still unsure whether to go heavy or light? With the 12Reps app, you don’t have to choose. Our dynamic plans adapt to your goals and equipment, blending the best of both worlds for optimal strength and hypertrophy.
Start your free trial today and unlock a smarter way to train. Science-backed. Goal-driven. 12Reps is your partner in fitness.
References:
1.Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508–3523.
2.American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Med Sci Sports Exerc.
