For ages, the mantra among fitness-focused weightlifters has been to lift as heavy as possible to maximize muscle size and strength development. Why? It makes intuitive sense that more force generated during each repetition should better microstrain muscle tissues, kicking hypertrophic and strength adaptations into overdrive. However, emerging research is challenging the assumption that heavy loads are necessary for growth. Can lifting lighter loads stimulate just as much muscle growth as heavy ones?
What the Research Shows
A 2023 review published in the journal PMC examined the effects of low-load resistance training (at 30-60% of one’s one-rep max) versus moderate to high-load training (at 60%+ of one’s one-rep max). The researchers found that both training ranges resulted in similar muscle hypertrophy (the growth and enlargement of muscle fibers) when participants took sets to the point of momentary muscular failure.
This suggests that you can build just as much muscle mass by pushing lighter weights to fatigue as you can by straining under heavier loads. The key is that last, extra rep where you squeeze out every ounce of effort from the target muscle group. No cheating! Essentially, when it comes to mechanical tension stimulating muscle growth, how much exhaustion the tissue experiences matters more than the absolute amount of weight you move.
Of course, reaching this level of deep fatigue requires discipline and focus when you train. You must push those last few forced reps despite diminished power reserves. This requires a strong mind-muscle connection and the ability to push through discomfort. But by digging deeper and powering through the unease of fatigue, you can achieve productive microtears in muscle fibers that lead to muscle gains, even with lighter weights.
But there are caveats to this approach. When interpreting these meta-analytic findings on muscle fiber growth, they refer specifically to the lower body muscles. The studies analyzed all extracted tissue samples solely from the quadriceps – the large thigh muscles. They target these muscles due to their blend of fiber types, adaptability to training, and ease of access.
So, while the hypertrophic changes they saw with lighter training are compelling, you can’t assume they apply to all muscle groups without further testing. Do the same high-load versus low-load training prescriptions elicit comparable upper-body muscle enlargement? Or does the torso musculature respond differently than the legs to mechanical tension during resistance exercise? These are all questions for further study.
Defining Volitional Fatigue
As mentioned, fatigue is the key to muscle gain. Volitional fatigue occurs when you reach the point during a set that you can no longer perform another full repetition with proper form and technique. This is the “failure point” people refer to when lifting weights. Pushing to volitional fatigue essentially means maxing out your muscles to absolute exhaustion during each set.
Even with light weights, you’ll feel that deep muscle burn when reaching the end range of motion on the final rep. It requires high effort and concentration, along with a willingness to push yourself beyond your normal comfort zone. But that maximal muscle exhaustion is what drives the signal for growth and adaptation.
Benefits of Low-Load Training
While the review found low-load training to be equally as effective as heavier lifting for muscle growth, lifting lighter comes with certain advantages:
- Lower Injury Risk
Pushing your muscles to failure with 30-60% of your one-rep max poses less risk to connective tissues like tendons and ligaments compared to heavier loads. This makes low-load training ideal if you’re recovering from an injury. It also helps mitigate injury risk in general since the weights are lighter.
- Accessibility for Beginners
New lifters who lack strength and technique can still reach volitional fatigue safely with lighter loads. Trying to max out with heavy weights too soon increases injury risk for beginners who haven’t developed foundational strength yet. Starting light lets you work on form and learn how muscle fatigue feels.
- Time Efficiency
Reaching failure with a light load allows more reps per set compared to heavy loads, where you may cap out at 1-5 reps. Performing more reps per set saves time by cutting down the total number of sets you need to fatigue the muscle. This allows you to focus your energy on fewer sets.
Try Low-Load Training
The next time you train, consider incorporating some low-load training into your program. Focus on contracting the muscles through a full range of motion with each rep. Train with intention by pushing until volitional fatigue on the final reps of every set. This kickstarts the muscle-building process just as effectively as straining under heavy loads.
Your muscles don’t know the difference between heavy and light resistance. They simply respond to the fatigue stimulus. So don’t be afraid to drop the weight and pump out higher reps to maximize muscle exhaustion. You may find that lighter loads provide the benefits you’re looking for without the injury risks of lifting heavy. Muscle hypertrophy is independent of the load you lift if you fatigue the muscle.
And you can always vary the intensity with which you train. Use a heavier weight and fewer reps during some training sessions and go lighter and longer during others. There’s no one way to train! It’s all about adapting your training to meet your level of fitness and your objectives.
References:
- Grgic J. The Effects of Low-Load Vs. High-Load Resistance Training on Muscle Fiber Hypertrophy: A Meta-Analysis. J Hum Kinet. 2020 Aug 31;74:51-58. doi: 10.2478/hukin-2020-0013. PMID: 33312275; PMCID: PMC7706639.
- Hughes DC, Ellefsen S, Baar K. Adaptations to Endurance and Strength Training. Cold Spring Harb Perspect Med. 2018 Jun 1;8(6):a029769. doi: 10.1101/cshperspect.a029769. PMID: 28490537; PMCID: PMC5983157.
- “Strength Training – Physiopedia.” https://www.physio-pedia.com/Strength_Training.
- Schoenfeld BJ, Grgic J, Van DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports. 2021;9(2):32-32. doi:https://doi.org/10.3390/sports9020032.
- “[PDF] Low-Load Bench Press Training to Fatigue Results in Muscle ….” 26 Feb. 2013, https://www.semanticscholar.org/paper/Low-Load-Bench-Press-Training-to-Fatigue-Results-in-Ogasawara-Loenneke/373522ef3d4f2d6c2d83577ca467e3bf3afdba62.
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