Less weight and more reps or heavier weight and less reps?
4 min read
Asked by: Jason Andelija
So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn’t mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.
Should I do more reps with less weight or less reps with more weight?
Generally, exercises with higher reps are used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength.
Can you build muscle with less weight and more reps?
More repetitions with lighter weights can build muscle as well as heavier weights — assuming they are done to the point of exercise-induced fatigue. And fatigue is the important point. That means even with light weight, the last two to three reps should be hard.
What happens if you do a lot of reps with less weight?
Low Weight, High Reps
Exercising with lighter weights triggers a different set of muscles, known as Type 1, or “slow twitch” muscle fibers. These muscles take longer to fatigue than Type 2 muscles, and allow for muscles to develop endurance.
Does low weight high reps burn fat?
In terms of weight loss, both lifting heavier and lifting lighter can help you burn fat and lose weight. In fact, one study showed that after 8 weeks of strength training, those who lifted heavier weights with less reps had more strength.
Will lifting heavy weights make my arms bigger?
A common misconception about heavy weight training, especially among women, is that lifting heavy weight will lead to a bulky looking physique. It’s true that lifting heavy will promote hypertrophy in muscles leading to a size increase. However, the idea that it leads to a “bulky” look is untrue.
Is it better to lift heavy or light?
The truth is, there’s no correct strategy — both are valid choices. Lifting heavy dumbbells, kettlebells and barbells will certainly make you stronger. But lighter weights can help you get stronger too — it just may take you a bit longer. It all comes down to one important factor: muscle fatigue.
Do you have to lift heavy to get toned?
While there is some truth to the idea that lifting lighter weights for more reps does a better job of increasing the muscular endurance, lighter weights will not help you “tone” better than heavy weights.
What is the benefit of high reps low weight?
Low-weight, high-reps programs have a lower injury risk from handling lighter weights. Programs that use a low percentage of your 1RM also minimize central nervous system stress. They may also strengthen your connective tissue and prevent tendon injuries.
What’s the best reps for weight loss?
One research found that the best rep range for universal strength training during a weight loss phase is between 9-12 repetitions (6).
Does lifting weights burn belly fat?
Weight and Resistance Training
Weight training is also an important component of burning off belly fat. Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you to burn off more fat.
How can I reduce my stomach fat?
19 Effective Tips to Lose Belly Fat (Backed by Science)
- Eat plenty of soluble fiber. …
- Avoid foods that contain trans fats. …
- Don’t drink too much alcohol. …
- Eat a high protein diet. …
- Reduce your stress levels. …
- Don’t eat a lot of sugary foods. …
- Do aerobic exercise (cardio) …
- Cut back on carbs — especially refined carbs.
How am I losing weight but my stomach is getting bigger?
If you are on a low-carb diet, it will help you lose weight as there will be water loss from glycogen in the muscles. But in this case, fat will not burn. Also, if you are doing cardio, you may lose weight quickly but burning belly fat might take time.
