Why Some Workouts Don’t Seem to Work: What You Need to Know About Seeing Results

You've likely heard that building muscle can happen with both high reps and low reps—so long as you push your sets close to failure. But if one approach isn’t yielding the results you want, quitting might be a mistake, because real progress may be just around the corner.

In a recent study, scientists compared moderate-load training (8–12 reps per set) with low-load training (27–31 reps per set). Participants followed one approach for 12 weeks, then switched to the other for another 12 weeks. The goal was to see which approach was more effective and how “high responders” and “low responders” reacted to the change. High responders saw faster initial gains, while low responders took longer to see results.

Here’s what the researchers found: both methods led to similar strength and muscle improvements. But here’s the twist: low responders, who made slower progress in the first 12 weeks, experienced much greater gains in the second half. It turns out, some people just need a little more time to see changes.

Two key insights can keep you motivated:

1. Progress Rates Vary for Everyone: If you keep going, results will come. Low responders appeared behind initially, but then saw substantial gains once they switched approaches. So, don’t give up too soon—your results may be on the way.

2. Different Training Styles Yield Different Responses: If you’re not seeing success with low-load training, that doesn’t mean high-load training won’t work for you. Everyone’s body responds differently, so experiment with low, moderate, and high loads to find the intensity that lets you push close to failure and get the most out of your sets.

Whether you prefer high reps or low reps, what matters most is finding the load that lets you push hard and make progress. If your current program isn’t delivering, try switching things up—it may be the key to unlocking the gains you’re after.