Loads above 60% of 1RM build more maximal strength
Training with loads above about 60% of 1RM builds more maximal strength than lighter loads, even when every set goes to failure.
Strong evidence
PubMed sources: 3 support the claim.
Last reviewed:
What the research shows
Three syntheses agree: Schoenfeld 2017 (21 studies, all sets to failure, at least six weeks), Lopez 2021 (network meta-analysis, 28 studies, 747 healthy adults, mostly untrained) and Currier 2023 (178 strength studies).
In all of them heavier loads gave a larger 1RM gain than lighter ones, even when the lighter sets went to failure.
In practice
Keep work aimed at 1RM mostly above about 60% of 1RM. Lighter sets to failure do not replace heavier work when maximal strength is the goal.
Limits
Schoenfeld 2017 does not separate 75% from 90%: the finding is only that above 60% beats 60% and below. Lopez 2021 includes no highly trained lifters.
PubMed sources
- Schoenfeld 2017, PubMedmeta-analysis or review · supports
- Lopez 2021, PubMedmeta-analysis or review · supports
- Currier 2023, PubMedmeta-analysis or review · supports