Go heavy or go light, what’s the right way?
If you've ever stood in front of a set of dumbbells, wondering whether to go for high reps or low reps, you're not alone. It’s a common dilemma in the fitness world. Whether you’re looking to shred fat, build muscle, or just get stronger, the number of reps you choose plays a crucial role in achieving your goals.
High reps (12-20 reps with lighter weights) are your go-to for endurance and fat loss. They keep your muscles under tension longer, burning more calories and improving muscular endurance. Want to get leaner and more defined? High reps can help you chisel that physique.
More reps = more calorie burn. It’s a great strategy if your main goal is fat loss.
High reps train your muscles to go the distance, perfect for runners, cyclists, or anyone who needs long-lasting stamina. It boosts endurance in muscles.
While high reps won’t bulk you up, they’ll help you achieve a more toned and sculpted look.
Low reps (1-6 reps with heavier weights) are all about building strength and muscle mass. Lifting heavy weights for fewer reps increases your muscle size and makes your brain and muscles communicate more effectively, leading to serious strength gains.
Low reps are essential for building strength. Think heavy deadlifts or bench presses with 3-5 reps—perfect for everyday strength.
If you want bigger muscles, low reps are your best bet. This method increases the size of your muscle fibers, leading to more muscle growth.
Low-rep workouts are short but intense, ideal for those who want results without spending hours in the gym. It is all about maximizing efficiency:
If your goal is to build bigger muscles (aka hypertrophy), the traditional wisdom was to lift heavy weights at about 70-80% of your one-rep max, doing 10-12 reps for 3 sets until you’re completely fatigued. This method was championed by bodybuilding legends like Arnold Schwarzenegger. However, recent research has shown that you don't necessarily have to lift super heavy to gain size.
You can also build muscle with lighter weights and higher reps (think 20 reps or more per set). The key is to push your muscles to full fatigue—keep lifting until you physically can’t do another rep. That said, doing 20 reps with a light weight can get boring, so many fitness experts recommend sticking with the 10-12 rep range for a good balance between intensity and boredom.
If you want to get stronger without adding bulk, focus on low reps (1-3) with very heavy weights. Low-rep strength training primarily enhances the nervous system rather than just building muscle. This means your brain and muscles get better at working together, which leads to increased strength and power without necessarily making your muscles bigger. This method is all about quality over quantity, with long rest periods between sets to avoid muscle fatigue and keep your lifts powerful.
Whether you’re lifting heavy or light, the key to effective training is your mental focus. Engaging your brain during your workout can make a huge difference in muscle growth and strength. Fitness experts recommend focusing on the muscle you're working, and even physically touching it to ensure its fully engaged.
The bottom line, in the high reps vs. low reps debate, there’s no one-size-fits-all answer. It all depends on your goals. Want to build muscle? Push to full fatigue with high or low reps. Looking for strength without bulk? Stick to heavy weights with low reps.
