"What's Better: High Reps or Low Reps?"
Should you lift lighter weights for more repetitions, or heavier weights for fewer?
"How many should I do?" is a question I get virtually every day.
The answer starts with "What are you trying to accomplish?"
If your goal is strength…
If your goal is to get stronger (most of our clients are trying to get stronger or not lose strength), start with your training age.
If you’re new to training or haven't trained in at least 6 months, the answer is “it doesn’t matter.”
Any type of strength training will make you stronger than doing no strength training.
BTW,....curling those 5# weights lying around the house doesn't count as strength training. Effort is the issue.
If your repetitions aren't challenging you, they're not changing you.
If you’re not a beginner, low repetitions (with heavier weight) build strength far better than higher repetitions (with lighter weight).
The more advanced you become, the more load it takes to make you stronger.
Intermediates need heavier loads—typically a weight you can lift about 6–12 times before you’re done. You won't get stronger from loads lighter than that.
If you’ve been training for a year but haven’t raised your weights, you’re still a beginner.
For an advanced trainee (someone who's been strength training at least 2 years) the threshold is heavier—usually 5–8 reps, maybe up to 10.
For an intermediate or advanced trainee, the answer to “what’s better: high reps or low reps?” the answer is clearly low reps.
If Your Goal is Muscular Endurance
What if you your goal is greater stamina?
One client told me recently about her tradition of doing her age in pushups on her birthday.
For endurance, you'll want a mix of rep schemes--some sets in the moderate range to build a strength base, and some longer sets that train for sustained effort.
"I Just Want to Tone…"
There’s no such thing as “bulking” or “toning.”
The body can only do 4 things:
Gain muscle
Lose muscle
Gain fat
Lose fat
You can’t create “long, lean swimmer’s muscles.”
You can’t change their shape. You can only change their size.
Maybe you're not trying to enter a powerlifting competition or training for a pushup marathon. You just want to look good in a dress, a suit, or a tank top. What's better--high reps or low reps?
The answer is....both
Light weights can build muscle but those weights have to be challenging. You'd be near muscle failure at reps 19 or 29 if you're aiming for 20-30 reps.
That sounds excruciating to me...and I'd probably lose count.....
I just don't have the attention span for light weights.
Some days I aim for 5-8 reps. Some days I go for 12 with a lighter weight.
👉There's no "finish line" at 12 repetitions.👈
You didn't fall short if you get fewer than 12 reps and you don't stop at 12 if you could have done more.
For bone density, heavy weight/low reps is non-negotiable.
If your doctor has mentioned osteopenia or osteoporosis (or you want to make sure you never have that conversation) prioritize lifting heavy 2-3 days a week,
In every case, it's your execution that matters.
You're no more likely to get hurt lifting heavy than lifting light weights (which can be more fatiguing).
That's a rule that fits every rep scheme!
