Studies show that individuals can build strength and muscle mass with similar training protocols. A recent review examined the difference between the two and found that training at higher intensities with heavier weights (greater than 60% of a 1 repetition maximum) can be more effective at building strength, while muscle mass can be built with low or high intensity/weight. This is important in the context of rehabilitation as regaining strength is one of the primary goals when recovering from an injury. Many patients do not actually work at high enough intensities to fully recovery from injury, which can put them at higher risk of re-injury or limit them from returning to their preferred activities. Whether you’re recovering from an injury or just looking for guidance on strength training and how to do so effectively, our experts at Mend can help you create an effective and safe program to work towards your goals.
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Reference
Jiménez, S. L., Aleix-Fages, C., Del Coso, J., & Balsalobre-Fernández, C. (2023). The effects of high- vs. Low-load resistance training on strength and hypertrophy: A systematic review. E-balonmano Com, 19(2), 139-154.