Research note: Heavy loads for strength, most loads for size

What the research says. A Bayesian network meta-analysis of resistance-training programs in healthy adults found that every program studied produced more strength and muscle growth than not training at all, with heavier loads (above 80% of a one-rep max) ranking highest for strength while all the loading schemes promoted muscle size comparably (Currier et al., British Journal of Sports Medicine, 2023).

Source. Currier BS, McLeod JC, Banfield L, et al., "Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis," British Journal of Sports Medicine, 2023 (PubMed ID 37414459). Read the paper.

Where this applies at Performance Training Center. private in-studio personal training; remote program design. If you want this built into your own programme, get in touch or start with the free BMR and macro calculator.

Performance Training Center provides training and nutrition coaching. We do not provide physical therapy, diagnosis, or medical treatment. This note summarises published research and is not medical advice.