Physiological Responses and Adaptations to Lower Load Resistance Training: Implications for Health and Performance

Sports Medicine - Open

Review Article

Brad J. Schoenfeld¹  Stuart M. Phillips²  Shona L. Halson³  Jonathon Weakley⁴  Johanna Ljungberg⁵ 

[1] Department of Health Sciences, CUNY Lehman College, Bronx, NY, USA;Department of Kinesiology, McMaster University, L8S 4K1, Hamilton, ON, Canada;School of Behavioural and Health Sciences, Australian Catholic University, 211.1.26, Brisbane, QLD, Australia;Sports Performance, Recovery, Injury and New Technologies (SPRINT) Research Centre, Australian Catholic University, Brisbane, QLD, Australia;School of Behavioural and Health Sciences, Australian Catholic University, 211.1.26, Brisbane, QLD, Australia;Sports Performance, Recovery, Injury and New Technologies (SPRINT) Research Centre, Australian Catholic University, Brisbane, QLD, Australia;Carnegie Applied Rugby Research (CARR) Centre, Carnegie School of Sport, Leeds Beckett University, Leeds, UK;The University of Queensland Diamantina Institute, The University of Queensland, Brisbane, QLD, Australia;

关键词: Muscle mass;    Strength;    Hypertrophy;    Function;    Health;    Exercise prescription;   

DOI  :  10.1186/s40798-023-00578-4

 received in 2022-09-09, accepted in 2023-05-02,  发布年份 2023

来源: Springer

【 摘 要 】

Resistance training is a method of enhancing strength, gait speed, mobility, and health. However, the external load required to induce these benefits is a contentious issue. A growing body of evidence suggests that when lower load resistance training [i.e., loads < 50% of one-repetition maximum (1RM)] is completed within close proximity to concentric failure, it can serve as an effective alternative to traditional higher load (i.e., loads > 70% of 1RM) training and in many cases can promote similar or even superior physiological adaptations. Such findings are important given that confidence with external loads and access to training facilities and equipment are commonly cited barriers to regular resistance training. Here, we review some of the mechanisms and physiological changes in response to lower load resistance training. We also consider the evidence for applying lower loads for those at risk of cardiovascular and metabolic diseases and those with reduced mobility. Finally, we provide practical recommendations, specifically that to maximize the benefits of lower load resistance training, high levels of effort and training in close proximity to concentric failure are required. Additionally, using lower loads 2–3 times per week with 3–4 sets per exercise, and loads no lower than 30% of 1RM can enhance muscle hypertrophy and strength adaptations. Consequently, implementing lower load resistance training can be a beneficial and viable resistance training method for a wide range of fitness- and health-related goals.

【 授权许可】

CC BY   
© The Author(s) 2023

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