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Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men
Abstract
The purpose of this study was to compare the effect of low- versus high-load resistance training (RT) on muscular adaptations in well-trained subjects. Eighteen young men experienced in RT were matched according to baseline strength and then randomly assigned to 1 of 2 experimental groups: a low-load RT routine (LL) where 25-35 repetitions were performed per set per exercise (n = 9) or a high-load RT routine (HL) where 8-12 repetitions were performed per set per exercise (n = 9). During each session, subjects in both groups performed 3 sets of 7 different exercises representing all major muscles. Training was performed 3 times per week on nonconsecutive days, for a total of 8 weeks. Both HL and LL conditions produced significant increases in thickness of the elbow flexors (5.3 vs. 8.6%, respectively), elbow extensors (6.0 vs. 5.2%, respectively), and quadriceps femoris (9.3 vs. 9.5%, respectively), with no significant differences noted between groups. Improvements in back squat strength were significantly greater for HL compared with LL (19.6 vs. 8.8%, respectively), and there was a trend for greater increases in 1 repetition maximum (1RM) bench press (6.5 vs. 2.0%, respectively). Upper body muscle endurance (assessed by the bench press at 50% 1RM to failure) improved to a greater extent in LL compared with HL (16.6 vs. -1.2%, respectively). These findings indicate that both HL and LL training to failure can elicit significant increases in muscle hypertrophy among well-trained young men; however, HL training is superior for maximizing strength adaptations.
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“Research into resistance training variables shows that load, volume, frequency, and rest intervals, influence the amount of skeletal muscle hypertrophy induced [33–35].”
From Effects of Skeletal Muscle Hypertrophy on Fat Mass and Glucose Homeostasis in Humans and Animals: A Narrative Review with Systematic Literature Search (2025) · cites this paper as [33]
In the citing paper
“Both high-load (> 60% of one-repetition maximum, 1RM) and low-load (< 60% 1RM) protocols can induce hypertrophy of a similar magnitude [33].”
From Effects of Skeletal Muscle Hypertrophy on Fat Mass and Glucose Homeostasis in Humans and Animals: A Narrative Review with Systematic Literature Search (2025) · cites this paper as [33]
In the citing paper
“Even resistance-trained individuals show increases in strength when training with very light loads, albeit to a lesser extent than with the use of heavy loads [16,17].”
From Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. (2021) · cites this paper as [17]
In the citing paper
“For example, our group [17] reported similar increases in muscle thickness of the biceps, triceps and quadriceps between moderate- (~10RM) and light- (~30RM) loads in a cohort of resistance-trained men performing a total body RT program over 8 weeks.”
From Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. (2021) · cites this paper as [17]
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“Early-phase RT strength adaptations are predominantly related to improvements in the ability of the nervous system to efficiently activate and coordinate muscles, whereas the role of hypertrophy for strength becomes increasingly more relevant as one gains experience (51,54).”
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BackgroundMyoeletric indices of fatigue adopting different rest intervals during leg press sets
Miranda, H. L., Maia, M. D. F., de Oliveira, C. G., Farias, D. D. A., da Silva, J. B., Lima, V. P., Willardson, J. M., & Paz, G. A. (2017) · Journal of Bodywork and Movement Therapies · doi:10.1016/j.jbmt.2017.03.021 · Cited by 12
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“However, most studies advise individuals to train up to maximal voluntary fatigue (28,34).”
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“(weight lifted) (29,32) and training sessions, with greater loads often result in higher strength gains compared with those using lower loads (31,32).”
BackgroundPostural Control and Neuromuscular Activation in 11–13-Year-Old Athletic Boy Swimmers
Baccouch, R., Jouira, G., Alexe, C. I., Tohănean, D. I., & Alexe, D. I. (2024) · Children · doi:10.3390/children11070863 · Cited by 14
“Endurance training can strengthen muscles such as the gastrocnemius [89], which plays a crucial role in postural control [90], whereas high-resistance strength training can promote hypertrophy of muscle fibers [91].”
BackgroundHammert, W. B., Kataoka, R., Yamada, Y., Song, J. S., Kang, A., Spitz, R. W., & Loenneke, J. P. (2024) · Physiological Measurement · doi:10.1088/1361-6579/ad7348 · Cited by 12
“…Kassiano et al 2023, Maeo et al 2023); and (3) the ability to exercise more and amass larger increases in total training volume from the initial to final week of training may not inherently produce more skeletal muscle growth (Schoenfeld et al 2015, 2016, Jessee et al 2018, Kassiano et al 2023).”
InfluentialMiras‐Moreno, S., Pérez‐Castilla, A., Rojas, F. J., & García‐Ramos, A. (2023) · Heliyon · doi:10.1016/j.heliyon.2023.e19628 · Cited by 10
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Skeletal muscle hypertrophy: molecular and applied aspects of exercise physiology
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InfluentialCarvalho, L., Junior, R. M., Truffi, G., Serra, A., Sander, R., De Souza, E. O., & Barroso, R. (2021) · Research in Sports Medicine · doi:10.1080/15438627.2020.1853546 · Cited by 9
“…that hypertrophy-oriented training with a wide range of loads performed to failure elicits similar muscle growth (Counts et al., 2016; Fink, Kikuchi, & Nakazato, 2018; Fink, Kikuchi, Yoshida, 2016; Jenkins et al., 2016; Lasevicius et al., 2019; Morton et al., 2016; Schoenfeld et al., 2015).”
BackgroundInnovations in the Assessment of Skeletal Muscle Health: A Glimpse into the Future
Beausejour, J. P., Knowles, K. S., Wilson, A. T., Mangum, L. C., Hill, E. C., Hanney, W. J., Wells, A. J., Fukuda, D. H., Stout, J., & Stock, M. S. (2024) · International Journal of Sports Medicine · doi:10.1055/a-2242-3226 · Cited by 11
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“For improving strength, it has traditionally been accepted that adaptions from a set of resistance training may be in fl uenced by the repetition range ( Schoenfeld et al., 2015 ), a concept known as the “ repetition continuum ” ( Schoenfeld et al., 2021 ).”
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Morton, R. W., Colenso‐Semple, L. M., & Phillips, S. M. (2019) · Current Opinion in Physiology · doi:10.1016/j.cophys.2019.08.002 · Cited by 9
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“Interestingly, studies in younger adults, both trained and untrained, have shown that lighter loads taken to failure are as effective as higher loads in increasing muscle growth (Schoenfeld et al., 2015; Morton et al., 2016; Schoenfeld et al., 2014; Schoenfeld et al., 2017).”
Self-citationShei, R., & Mickleborough, T. D. (2018) · Physical Therapy in Sport · doi:10.1016/j.ptsp.2018.11.009 · Cited by 9
Buckner, S. L., Moreno, E. N., & Baxter, H. T. (2023) · Journal of Trainology · doi:10.17338/trainology.12.2_29 · Cited by 8
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“For muscle strength resistance training, the patients performed 4 sets of 8 to 12 repetitions with an eccentric emphasis at an intensity of 70% to 85% of 1RM (1 s for the concentric phase and 4 s for the eccentric phase) [43].”
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Dinunzio, C., Porter, N., Scoy, J. V., Cordice, D., & McCulloch, R. (2018) · Sports Biomechanics · doi:10.1080/14763141.2018.1452971 · Cited by 8
Girard, O., Mariotti-Nesurini, L., & Malatesta, D. (2021) · European Journal of Sport Science · doi:10.1080/17461391.2021.2002951 · Cited by 8
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Inspiration for the Future: The Role of Inspiratory Muscle Training in Cystic Fibrosis
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Effect of Resistance Training Intensity on Blood Pressure in Older Women
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Self-citationImproving the Use of Lifting Velocity to Predict Repetitions to Failure: A Systematic Review
Miras‐Moreno, S., Pérez‐Castilla, A., Weakley, J. J. S., Rojas, F. J., & García‐Ramos, A. (2025) · International Journal of Sports Physiology and Performance · doi:10.1123/ijspp.2024-0337 · Cited by 7
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“Eight studies (3,12,31,64,86,91,92,95) investigated the effects of different loading strategies and/or number of repetitions per set on changes in relative muscular endurance.”
InfluentialFranke, R. D. A., Rodrigues, R., López, P., Nakamura, F. Y., & Baroni, B. M. (2025) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000005184 · Cited by 8
Individual Muscle Adaptations in different Resistance Training Systems in Well-Trained Men
Angleri, V., Ugrinowitsch, C., & Libardi, C. A. (2021) · International Journal of Sports Medicine · doi:10.1055/a-1493-3121 · Cited by 11
Transfer Between Lifts: Increased Strength in Untrained Exercises
Mang, Z. A., Kravitz, L. R., & Beam, J. R. (2021) · Strength and conditioning journal · doi:10.1519/ssc.0000000000000667 · Cited by 7
“Moreover, the acquisition of strength, which is commonly measured as a 1RM, is specific to several variables that include intensity (11), repetition range (24), contraction type (28), joint angles (27), and training modality (12).”
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Tao, Y., Luo, H., Huang, L., Sun, Y., Tian, H., Liu, Z., & Peng, L. (2024) · Current Psychology · doi:10.1007/s12144-024-07016-y · Cited by 7
“The latter is because regular exercise itself increases the nerve conduction involved in muscles, improves nerve recruitment ability, and thus increases muscle strength (Schoenfeld et al., 2015).”
What is the traditional method of resistance training: a systematic review
Santos, C. S., Pinto, J. R., Scoz, R. D., Alves, B. M. O., de Oliveira, P. R., Soares, W. J. D. S., da Silva, R. A., Vieira, E. R., & Amorim, C. F. (2022) · The Journal of Sports Medicine and Physical Fitness · doi:10.23736/s0022-4707.21.12112-7 · Cited by 13
Effect of 10 sets versus 5 sets of resistance training on muscular endurance
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A brief review of body composition in police workforce
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Impact of low-volume concurrent strength training distribution on muscular adaptation
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“Bodyweight exercises, such as squats, lunges, and planks are most commonly utilised for the development of skeletal muscle strength (B. J. Schoenfeld et al., 2015), endurance (Oja et al., 2011), and hypertrophy (B. Schoenfeld & Grgic, 2018), while aiding injury prevention (Watson et al., 2017).”
High-load and low-volume warm-up increases performance in a resistance training session
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“Resistance training has been shown to produce many benefits in different types of athletes, such as improvement of muscle strength, power, and muscle hypertrophy [65–67].”
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“The results of subsequent investigations [17-20] and the meta-analysis conducted by Schoenfeld et al.”
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“This type of metabolism ensures proper muscular endurance associated with the production of maximum strength and power, with pauses for recovery during the performance, among the series [15].”
BackgroundTHE IMPACT OF QUARANTINE ON BODY IMAGE AND LIFESTYLE HABITS IN RESISTANCE TRAINING PRACTITIONERS
de Castro, B. M., Trindade, T. B., Augusto, P. V. S., de Medeiros, M. A., de Moraes, W. M. A. M., & Prestes, J. (2021) · Revista Brasileira de Medicina do Esporte · doi:10.1590/1517-8692202127012020_0053 · Cited by 7
Blake, D. T., Hamane, C., Pacheco, C., Henselmans, M., Tinsley, G. M., Costa, P. B., Coburn, J. W., Campidell, T., & Galpin, A. J. (2025) · Journal of the International Society of Sports Nutrition · doi:10.1080/15502783.2025.2492184 · Cited by 6
“Our participants got stronger in every metric, regardless of group, in an amount similar to other comparable research [40,41].”
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“Images were taken on the right leg, with images acquired at 50% of the distance between the anterior superior iliac crest and the superior border of the patella [28].”
MethodArm muscle power and energy system measurement of forehand drive on tennis
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“Worcester et al. (Worcester et al., 2022) quantified peak sagittal plane joint angles of the trunk, hips, knees and ankles during FIT squats and found these compare favourably to those previously described for the back squat (Schoenfeld et al., 2015).”
Volino‐Souza, M., de Oliveira, G. V., de Carvalho, I. H., Conte‐Júnior, C. A., & Álvares, T. S. (2022) · Sport Sciences for Health · doi:10.1007/s11332-022-00982-5 · Cited by 5
“Individuals were considered recreational activity if they performed resistance exercises at least four times a week [13].”
Hinnekens, S., Bara, J., Scheen, P., & Hidalgo, B. (2022) · Journal of Back and Musculoskeletal Rehabilitation · doi:10.3233/bmr-220058 · Cited by 5
“Previous studies showed the importance of starting with low-loading exercises before high-loading namely to improve muscle endurance [25,26].”
Vahtra, E., Pind, R., Mäestu, E., Purge, P., Kaasik, P., & Mäestu, J. (2022) · Sports · doi:10.3390/sports10020015 · Cited by 5
“This, however, might not fully be transferred to performance improvement because increases in work rate will recruit higher motor units, but with low load strength training, these motor units get less stimulus and might be relatively weaker [33].”
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“…with a relative load to one’s maximal strength is commonly conducted following a training intervention (Campos et al. 2002; Mitchell et al. 2012; Schoenfeld et al. 2015), as it provides a comprehensive understanding of the impact of training interventions on the mechanisms of fatigue, while…”
InfluentialLi, Q., Yan, J., Qiao, M., Quan, J., Chen, Y., Gong, M., Niu, W., & Wang, L. (2024) · European Journal of Sport Science · doi:10.1002/ejsc.12243 · Cited by 4
Shangguan, Y., Huang, K., Zhu, Z., Yuan, Y., Song, Y., Wang, H., Chen, L., Yu, S., Zheng, G., & Qi, L. (2025) · Frontiers in Physiology · doi:10.3389/fphys.2025.1508305 · Cited by 4
Evaluating the Asymmetry of Muscle Activation and Strength in Paralympic Powerlifting Athletes
dos Santos, L., Aidar, F. J., Souza, R. L. M., de Matos, D. G., Cataldi, S., Greco, G., Getirana-Mota, M., Marçal, A. C., Souza, L. M. V., dos Santos, J. L., et al. (2023) · European Journal of Investigation in Health Psychology and Education · doi:10.3390/ejihpe13090119 · Cited by 4
Wagner, C., Sandbakk, Ø. B., Röhrs, D., Schiemann, S., Schmidt, T., & Keiner, M. (2024) · Applied Sciences · doi:10.3390/app14072774 · Cited by 4
Repetition‐dependent acute cardiopulmonary responses during intensity‐matched squats in males
Lässing, J., Hummelmann, S., Kramer, M., Laufs, U., Fikenzer, S., & Falz, R. (2025) · Experimental Physiology · doi:10.1113/ep092363 · Cited by 3
“Training with a high load (few repetitions) is known to increase 1-RM strength, while a low load (many repetitions) induces positive effects on aerobic capacity (Carvalho et al., 2022; Schoenfeld et al., 2015).”
Ezzatvar, Y., Calatayud, J., Andersen, L. L., & Casaña, J. (2020) · Journal of Physical Activity and Health · doi:10.1123/jpah.2019-0408 · Cited by 4
Proppe, C. E., Rivera, P. M., Hill, E. C., Housh, T. J., Keller, J. L., Smith, C. M., Anders, J. P. V., Schmidt, R. J., Johnson, G. O., & Cramer, J. T. (2021) · Isokinetics and Exercise Science · doi:10.3233/ies-210158 · Cited by 4
Marshall, P. W., Forward, T., & Enoka, R. M. (2021) · European Journal of Applied Physiology · doi:10.1007/s00421-021-04832-z · Cited by 4
“However, strength gains appear to favour higher loads (Jenkins et al. 2017; Campos et al. 2002; Schoenfeld et al. 2015).”
BackgroundBell, L. R., Wallen, M. P., Talpey, S., & O’Brien, B. J. (2022) · Medical Hypotheses · doi:10.1016/j.mehy.2022.110780 · Cited by 4
Carneiro, M. A. S., Júnior, G. N. D. O., de Sousa, J. F. R., Martins, F. M., Santagnello, S. B., Souza, M. V. C., & Orsatti, F. L. (2022) · Sport Sciences for Health · doi:10.1007/s11332-022-00907-2 · Cited by 4
“However, it has been suggested that even welltrained subjects (with several years of training) can obtain significant LBM gains [12] when a new overload stimulus is applied [13].”
BackgroundResultRationale and Feasibility of Resistance Training in hEDS/HSD: A Narrative Review
Zabriskie, H. A. (2022) · Journal of Functional Morphology and Kinesiology · doi:10.3390/jfmk7030061 · Cited by 5
“For instance, resistance training has been shown to increase muscular strength, [5–13], muscular endurance [7,11,12], and muscular cross-sectional area (CSA) [9,13–16] in a wide variety of populations.”
BackgroundDorgo, S., Terrazas, L. A., Gonzalez, M., Dietze-Hermosa, M., & Montalvo, S. (2023) · Journal of Bodywork and Movement Therapies · doi:10.1016/j.jbmt.2023.06.013 · Cited by 6
Improving Cardiorespiratory and Muscular Function of Korean Firefighters
Kim, J.-B., Xiang, Y.-Y., Kim, C.-B., Seo, D.-I., Song, W. J., Lee, H.-J., Kang, H.-J., Lee, C. G., Ahn, Y., & Park, J.-J. (2023) · Journal of Occupational and Environmental Medicine · doi:10.1097/jom.0000000000003003 · Cited by 4
“However, in this study, improvements in muscular strength and endurance were observed overallwithin a similar exercise frequency and duration as the previous study, 21 even without exercise instructors.”
ResultRelationship Between Distinct Physical Capacities in Young Welsh Rugby Players
Loturco, I., Ashcroft, P., Evans, N., Tombs, C., Pereira, L. A., & Jeffreys, I. (2019) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000003459 · Cited by 4
“As such, the concomitant development of maximum strength (using strength training methods able to increase muscle mass) (2,39) and speed in these athletes from the younger categories (e.”
BackgroundKong, P. W., Kan, T. Y. W., Jamil, R. A. G. B. M., Teo, W., Pan, J. W., Halim, M. N. H. A., Maricar, H. K. A. B., & Hostler, D. P. (2022) · Frontiers in Bioengineering and Biotechnology · doi:10.3389/fbioe.2022.918315 · Cited by 4
“These results are in line with the literature that 6–8 weeks of exercise training can induce substantial improvement in strength (Moon et al., 2015; Schoenfeld et al., 2015; Steele et al., 2015; Haun et al., 2019; Tay et al., 2019).”
ResultMusculação e o uso de esteroides anabolizantes
Costa, A. C. C., Lima, E. M., & Santos, J. S. (2021) · Research Society and Development · doi:10.33448/rsd-v10i13.21462 · Cited by 4
Helms, E. R. (2017) · Tuwhera (Auckland University of Technology) · Cited by 4
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Combined Cognitive and Exercise Training Enhances Muscular Strength and Endurance: A Pilot Study
Rautu, A., Díaz-García, J., & Ring, C. (2025) · NeuroSci · doi:10.3390/neurosci6030063 · Cited by 3
“Bench press 1RM increased 7% for 75% 1RM training loads and 2% for 40% 1RM training loads after eight weeks of training (3 sessions per week, 3 sets per session, 8–12 and 25–35 repetitions to failure per set, respectively) [39].”
Park, J. H., Lim, J.-Y., & Park, H. (2025) · BMC Public Health · doi:10.1186/s12889-025-25091-z · Cited by 3
“Given that high-intensity RT is more effective at increasing muscular strength than low-intensity RT in young, well-trained individuals [42] and older adults [43], a higher proportion of men may have improved rHGS through high-intensity RT.”
The effect of repetition ranges on maximal strength and hypertrophy
Ghoual, A. (2019) · International Journal of Physical Education Fitness and Sports · doi:10.26524/ijpefs19415 · Cited by 4
Kawai, T., Asai, K., Miyamoto, A., Yamada, K., Furukawa, Y., Toyokura, E., Nishimura, M., Sato, K., Watanabe, T., & Kawaguchi, T. (2023) · Respiratory Investigation · doi:10.1016/j.resinv.2023.03.001 · Cited by 4
Baldim, I., Miguel, M. S., & Spinoso, D. H. (2024) · Journal of Bodywork and Movement Therapies · doi:10.1016/j.jbmt.2024.05.036 · Cited by 3
Forelli, F., Nguyen, C., Mazeas, J., Kakavas, G., Hewett, T. E., Bjerregaard, A., Korakakis, V., & Rambaud, A. J. M. (2024) · Marshall Journal of Medicine · doi:10.33470/2379-9536.1439 · Cited by 3
Velocity-Specific Adaptations to Three Widely Used Strength Training Methods
Trane, G., PEDERSEN, S., Mehus, H. A., Helgerud, J., & Unhjem, R. (2024) · Medicine & Science in Sports & Exercise · doi:10.1249/mss.0000000000003630 · Cited by 4
Zhang, J., Chang, H., Cui, H., & Chen, B. (2025) · Frontiers in Physiology · doi:10.3389/fphys.2025.1568616 · Cited by 3
CIAFIS – Congresso Internacional de Atividade Física, Nutrição e Saúde
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Changes in muscular strength following nine weeks of high- or low-load resistance training
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“…exercise ( ≥ 70% 1RM) [111,115–120 RPE] score of ~7 out of 10), low-load/high-repetition resistance exercise confers similar bene fi ts in skeletal muscle morphology (e.g., hypertrophy) and function (e.g., muscular strength) as traditional, higher-load resistance exercise 70% 1RM) [111,115–120,126].”
Ponce‐Fuentes, F., Cuyúl-Vásquez, I., Salazar‐Méndez, J., Casaña, J., Calatayud, J., Lluch‐Girbés, E., Conaire, E. Ó., & Struyf, F. (2025) · PM&R · doi:10.1002/pmrj.13396 · Cited by 2
“…maximum (1RM) to promote strength increments 6 and performing repetitions near task failure for muscle hypertrophy gains at intensities <30% 1RM. 7 However, RE at high intensity or to failure can be challenging and counterproductive in the early stages of rehabilitation due to the moderate-high…”
Yue, C., Jia, C., Zha, W., Zhang, C., Xu, H., & Li, Z. (2025) · PLoS ONE · doi:10.1371/journal.pone.0333613 · Cited by 2
“Although high repetition, low load, and longer time under tension may be more prominent for muscle endurance development [29,46,47], our study showed statistically significant improvements in SFVL for both the SUPRA and SUB groups (Fig 2D).”
Metadata
- Authors
- Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T.
- Affiliations
- Lehman College (US)
- Corresponding author
- Schoenfeld, Brad J.
- Venue
- Journal of Strength and Conditioning Research
- Published
- 2015-10
- Volume
- 29
- Issue
- 10
- Pages
- 2954-2963
- ISSN
- 1064-8011 (ISSN-L)
- OpenAlex
- W1995833662
- Cited by
- 418
- References
- 67
- Citations by year
- 2026: 24 · 2025: 40 · 2024: 40 · 2023: 41 · 2022: 43 · 2021: 40 · 2020: 45 · 2019: 40 · 2018: 35 · 2017: 38 · 2016: 24 · 2015: 8
- FWCI
- 35.93
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- The Journal of Strength and Conditioning Research (publishedVersion)
- PubMed (publishedVersion)
- Funders
- U.S. Department of Agriculture
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Nursing › Nutrition and Dietetics › Muscle metabolism and nutrition
- Health Sciences › Medicine › Physiology (medical) › Cardiovascular and exercise physiology
- Keywords
- resistance training, training load, muscle hypertrophy, muscle strength, trained men, training to failure, muscular endurance, back squat, bench press, elbow flexors, elbow extensors, quadriceps
- MeSH terms
- Adaptation, Physiological, Adult, Humans, Hypertrophy, Male, Physical Fitness, Random Allocation, Muscle, Skeletal, Upper Extremity, Lower Extremity, Muscle Strength, Resistance Training, Young Adult
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