30 Seconds SummaryMost lifters probably train too light
- Most lifters self-select weights that are too light, averaging around 53.14% of their 1-repetition maximum (1RM), which may not be optimal for muscle growth.
- An analysis finds that individuates usually complete more reps than they intend (e.g., performing 16 reps when they chose a weight for 10), suggesting a significant underestimation in load selection.
- Research shows little difference in weights chosen based on background factors like training status, age, or sex, and even after performing a 1RM test to gauge strength.
- Despite different study instructions and exercise prescriptions, people tend to favor weights that let them do around 10 reps, which is relatively consistent across studies.
- Longitudinal studies suggest an initial conservative load selection with a gradual increase over time, though people continue to select weights with many reps left in reserve.
- The findings indicate that for effective muscle growth, lifters need to choose heavier weights, closer to failure, as consistent underestimation leads to underwhelming strength gains and muscle development.
Stronger By Science
Greg Nuckols
