Comparing High-Load and Low-Load Endurance Training for Strength and Hypertrophy: A Systematic Review and Meta-Analysis

Background: Resistance training is a primary method for developing muscular strength and hypertrophy. One critical variable is training load, generally categorized as high-load resistance training (HLRT, ≥70% 1RM) and low-load resistance training (LLRT, ≤50% 1RM). While HLRT is widely considered superior for strength development due to greater neuromuscular adaptation, LLRT has been suggested to produce comparable hypertrophy when performed to failure. However, findings remain inconsistent across studies.