Helloooo everyone! 🙂
Hope your weeks are all going well!
So I’ve been incorporating a lot more weight training into my workouts lately with lifting, leg presses..the whole 9 yards basically. During my workouts I usually do 4 sets of 12 reps at about 30lbs for my arms (I’m a weakling..I know). But anyways, my new workouts led me to wonder; what’s more beneficial- a lighter weight with more reps or a heavier weight with less reps? Does it even make a difference?
Well, my trusty friend Google gave me the answer. Yes, there is a difference.
To determine which workout to follow, you need to first decide what you want your look like. Long, lean muscles vs. strong, large muscles. More reps of a lighter weight lead to longer muscles, more weight with less reps lead to more tighter muscles. So, if you’re looking for the ripped definition of a body builder, more weight and less reps is the way to go. But, if you’re looking to lose weight or simple be toned and thin, more reps of less weight will do the trick.
From About.Exercise (<– click to read more!)…
You’ve figured out the exercises you should be doing, but what about the number of sets and repetitions? Your decision should be based on your goals. The American College of Sports Medicine recommends 8-12 reps for muscular strength and 10-15 reps for muscular endurance. They also recommend at least 1 set of each exercise to fatigue although you’ll find that most people perform about 2-3 sets of each exercise. In general:
- For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.
- To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises.
- For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.
Weight loss: more reps, less weight
Muscle gain: less reps, more weight
And remember! Rest, rest, rest! Rest is SUPER important in weight training. During rest days, your muscles heal and recover after being broken down from your workout. It is also crucial because when you’re at rest, your Growth Hormone levels are at their highest allowing your muscle growth to flourish.
SO, kick butt in your workout but make sure you don’t work the same muscle groups day after day- REST IS IMPORTANT!