23/04/2026
This is only true for other women (mostly women who are new to lifting)❤❤
Evidence for this statement comes from multiple studies: PMID = 15142014; 17313286; 28118310
For maximal strength, high loads (heavier weights) must be used (> 85% 1RM)
According to these 3 studies, when females (trained & untrained) self-select their training loads, they're not heavy enough to optimize strength
1st study reported that the self-selected loads were less than 60% 1RM for 5 different exercises in untrained women
Subjects also didn't appear to approach failure on any set & their ratings of perceived exertion (RPE) were identified as only 'somewhat hard' (likely not enough intensity of effort to optimize muscle hypertrophy)
2nd study reported untrained women chose loads that were considerably less than 75% 1RM. In addition, their RPE was significantly less when allowed to self-select their training loads
Final study included resistance-trained females & the results were no different than the studies using untrained females
The self-selected loads lifted in trained females were only 57% 1RM. This load was not ideal to maximize strength
A major takeaway from these studies is that females, when allowed to choose weights that are not prescribed to them, choose weights that are too light to optimize maximal strength
What about hypertrophy?
The load lifted doesn't matter as much for optimizing muscle mass as long as effort is high (sets need to be taken to near failure)
This would suggest the RPE on each set should be interpreted as 'very very hard' or 'very hard'
In these studies, the RPE was only 'somewhat hard'. Hence, muscle hypertrophy wasn't optimized
I KNOW THAT IF YOU'RE READING THIS, IT DOESN'T APPLY TO YOU (you're different than the subjects in these studies)
But the lesson to learn is clear from this research
Many of you are fitness professionals & help others - it's important to remember we need to make sure to educate that heavy loads are necessary to maximize strength & sets need to be taken to near failure to maximize muscle growth less
