What’s Best for Strength?

Weekly Wisdom - Episode 41

May 9, 2026

This question comes to you from Radar, who was wondering about the best loading strategies and rep ranges for developing strength. It’s a great question that has provoked a lot of debate over the years, but I believe that research has provided some fairly good evidence to support what I am going to say. But first, let me address the fact that not everyone comes to the gym with strength as their main priority. So, I am going to recommend load and rep ranges for some of the various training goals that you might have:

Strength

While going close to failure with lighter loads does promote strength development, for absolute strength, short sets at high loads are best.

Lopez et al., 2021 (meta-analysis)

High-load resistance training produces greater maximal strength gains than low-load training.

https://pubmed.ncbi.nlm.nih.gov/33433148/

Schoenfeld et al., 2017

Confirms low-load can build strength, but heavy loads are superior for 1RM improvements.

https://pubmed.ncbi.nlm.nih.gov/28834797/

Hypertrophy

You want to build more muscle mass. If bulking up is your primary concern, then you can get away with high volume at lower loads. This is not to say that you can’t perform short, heavy sets too; many bodybuilders incorporate both into their training. But on balance, volume builds muscle.

Schoenfeld et al., 2016 (dose-response meta-analysis)

More weekly sets = more muscle growth.

https://pubmed.ncbi.nlm.nih.gov/27433992/

Morton et al., 2016

Similar hypertrophy across loads when sets are taken near failure.

https://pubmed.ncbi.nlm.nih.gov/26817506/

Recovery

For athletes, recovery between training sessions is paramount. We want to minimize muscle soreness as well as wear and tear on the joints, which get enough battering in our sports as it is. For us, short, heavy sets give more bang for the buck. Shorter, more intense training sessions get us in and out of the gym quicker, minimizing our volume and maximizing our recovery time. Fewer reps spare mileage on our connective tissue, resulting in less soreness. Volume is the enemy of recovery.

Pareja-Blanco et al., 2020

Training to failure increases neuromuscular fatigue and recovery time.

https://pubmed.ncbi.nlm.nih.gov/32108798/

Grgic et al., 2021 (meta-analysis)

Training to failure is not required and increases fatigue cost.

https://www.sciencedirect.com/science/article/pii/S2095254621000077

Haun et al., 2018

High-volume resistance training leads to greater muscle damage and recovery demand.

https://pubmed.ncbi.nlm.nih.gov/29489714/

Brain Health

Weight training has been shown to have amazing neuroprotective benefits. But only if the loads lifted are heavy enough to stress your neurology. So once again, we are talking about short, heavy sets providing better benefit than long sets at low weight. Intensity matters.

Liu-Ambrose et al., 2010

Resistance training improves executive function in older adults.

https://pubmed.ncbi.nlm.nih.gov/20194866/

Herold et al., 2019 (review)

Resistance training supports neuroplasticity and cognitive function.

https://pubmed.ncbi.nlm.nih.gov/30639078/

Suwabe et al., 2018

Even acute resistance exercise improves memory performance.

https://pubmed.ncbi.nlm.nih.gov/29555726/

Metabolic Health

Are you strength training for health? Do you want to prevent diabetes and metabolic derangement? Muscle is metabolically active. Generally speaking, the more muscle you have, the healthier you are. For this, you want to lean toward higher rep ranges at lighter loads.

Strasser & Pesta, 2013 (review)

Resistance training improves insulin sensitivity and glucose metabolism.

https://pubmed.ncbi.nlm.nih.gov/23264078/

Umpierre et al., 2011 (meta-analysis)

Resistance training improves glycemic control in type 2 diabetes.

https://pubmed.ncbi.nlm.nih.gov/21816979/

Holten et al., 2004

Strength training increases GLUT4 and insulin action in muscle.

https://pubmed.ncbi.nlm.nih.gov/15161741/

What if I Want It All?

And what about if you look at the list of benefits above and think that you would like to have them all? Well, that’s where CrossFit comes in. Long before science began answering these questions, CrossFit programming was mixing up training days, with some featuring light loads performed at high volumes and others going heavy and short. And though CrossFit at the time was derided by specialists who argued the method was flawed (because it didn’t do enough volume to build bodybuilder physiques or because it didn’t go heavy enough to build power lifter strength), CrossFit produced broad, concurrent adaptations across multiple fitness domains. CrossFit is for the person who wants it all.

Claudino et al., 2018 (systematic review)

CrossFit improves strength, endurance, VO₂ max, and body composition.

https://pubmed.ncbi.nlm.nih.gov/29458545/

Feito et al., 2018

High-intensity functional training improves multiple fitness domains simultaneously.

https://pubmed.ncbi.nlm.nih.gov/30153194/