069 - Load vs. Outcome: Do Men and Women Need Different Squat Strategies?
When volume is held constant, does load really change the outcome? For coaches, operators, and clinicians who train both men and women, this question has direct implications for programming efficiency and fatigue management.
This study put light-load (40% 1RM) and heavy-load (80% 1RM) squat training head-to-head—isolating the impact of intensity over 6 weeks in trained adults.
What They Found:
Valenzuela-Barrero et al. (2024) examined the effects of light- vs. heavy-load squat training on strength, power, and velocity in recreationally trained men and women.
Forty-one participants (22 men, 16 women) were divided into four groups (F40, F80, M40, M80) and completed 6 weeks of squatting twice weekly at either 40% or 80% 1RM.
Volume load was equated across groups.
Key findings:
Women improved strength and jump power with both light and heavy loads.
Men improved maximal force only in the heavy-load group (80% 1RM).
Light-load groups accumulated more total mechanical work, increasing potential fatigue despite lighter weights.
What This Means:
This study reinforces that intensity matters, but it’s population-specific. Women can make gains in both strength and power with lighter loads when volume is controlled, offering flexibility in load selection for rehab, recovery, or movement pattern refinement.
In contrast, men (especially those already trained) require higher intensities to stimulate adaptations in max force. Also, more total work from light-load sessions may mean more fatigue than expected, making perceived intensity a poor indicator of total system demand.
For tactical programming: base your load strategy on the person, not just the protocol.
Tactical Implications:
Load Selection for Women: Recreationally trained women can improve maximal strength and explosive power with both light and heavy squats — consider alternating intensities or prioritizing technique under light load if joint stress is a concern.
Men Benefit From Heavy: If MIF or 1RM improvements are the goal for men, heavier squat loading (~80% 1RM) may be necessary, especially if trained.
Fatigue and Load Matching: Training with lighter loads may produce more fatigue than expected due to higher total work. Coaches should consider recovery time and readiness when programming lighter loads at higher volumes.
Questions To Consider:
Are you programming squat variations based on movement goals, or just tradition?
Could rotating front squats into your cycle extend career longevity for your female personnel?
How are you measuring progress: bar weight, muscular development, or movement quality?
Are your female athletes aware of the benefits of load variation for joint health and strength carryover?
What’s your strategy for blending mobility, strength, and recovery in lower body programming?
Valenzuela-Barrero C, Núñez-Sánchez FJ, Loturco I, Pareja-Blanco F. Effects of light- vs. heavy-load squat training on velocity, strength, power, and total mechanical work in recreationally trained men and women. Biol Sport. 2024;41(2):3–11. doi:10.5114/biolsport.2024.129487.