Discussing Fitness: Should You Focus on Increased Weight or Repetitions for Optimal Results?
Strength Training: Sweat, Sculpt, or Soar - It's All About Your Goals
The age-old question about weights and reps is as heated as pizza versus tacos. So if you've ever wondered which approach nurtures strength best, you're not alone.
Let's put this argument to rest once and for all!
Goal-driven reps and sets
"The magic of strength training lies in its numerous health benefits," shares exercise physiologist, Sharon Gam, CSCS.
Benefits such as lowering disease risk, enhancing brain function, elevating mood, boosting energy, increasing self-esteem, easing chronic pain, and much more, she says.
Regardless of whether you're going heavy or light, you're experiencing some of these benefits. But the number of reps and sets you need depends on your specific strength goal.
Here's a snippet from Gam's guide to setting your strength targets:
- Power output and high-end strength: 5 sets of 3-5 reps, 2+ minutes rest between sets
- Building muscle mass/weight loss: 4 sets of 6-12 reps, 90s to 2 minutes rest between sets
- Muscular endurance: 3 sets of 12-20 reps, 90s rest between sets
New to lifting? Start with 2 or 3 sets of 12 to 15 reps per exercise for good form practice.
But how heavy is heavy enough?
In a nutshell, lift a weight that challenges you.
"Lifting weights that don't test your limitations means your body doesn't receive the signal to grow, get stronger, or become healthier," explains Gam. "Opt for a weight that makes you gasp for the last 2-3 reps of every set."
But don't go so heavy that you're failing reps - especially if you're a beginner. (Expert lifters may intentionally exhaust themselves but there's no need for the rest of us.)
Gam advises raising the weight when the final reps of each set no longer test your limits. "If you're easily handling the current weight, it's time to level up," she says.
Just be mindful to bump up weight in small increments for optimal results. And remember to warm up and cool down properly.
Freshen things up - beyond weight and reps
Incessantly pushing up weights may keep plateaus at bay but may not quell boredom. (No hard feelings, but performing the same routine day in and day out can get monotonous.)
If you're feeling jaded, consider tweaking other factors:
- Slow down the tempo
- Increase the intensity
- Cut down rest between sets
- Mix up the exercise order
- Swap your workout tools
Altering various workout variables is a time-tested method known as the progressive overload principle. According to strength and conditioning coach, Jake Harcoff, MS, CSCS, CISSN, neglecting this technique often results in stagnation.
"Many people neglect progressing their loads and witness little to no advancement in strength," he says.
The is the secret ingredient to making progress, says Harcoff.
Enter the world of high-rep and high-weight synergy
Yes, we're not suggesting doubling up on the same session but in the same workout program!
This method, called periodization training, involves combining high-weight, low-rep training with lightweight, high-rep training. By alternating weights, sets, and reps on different days/weeks, you create a stimulating and effective routine.
"If you've reached a point where you can't add weight or manage an extra rep, drop the resistance and bump up the reps, or vice versa," says Nathan Jones, a physical therapist and Strongman competitor.
Think of your training as a wavelike oscillation of sets and reps.
There's nothing groundbreaking about this approach, says Jones. "It's mostly a psychological trick to maintain your dedication and thus, keep effort high."
Creating variety to stay motivated and see progress - be it bulking up, trimming down, or competing - will take you a long way.
The conclusion
Whether you're going heavy or lifting lots of reps, you're nudging your muscles in a direction of continuous growth and improvement. However, if you have a specific fitness goal, let your aspirations guide your rep range. Then, pick a weight that pushes you to your limits in that range. Embrace diversity in your training to stay engaged and motivated, and soon you'll be reaching the peak of your strength journey!
1. Experiencing the full spectrum of strength training's health benefits isn't limited to specific weights or reps; it depends on your individual strength goal.
2. To achieve power output and high-end strength, follow a program of 5 sets of 3-5 reps with a rest period of 2+ minutes between sets.
3. If building muscle mass or losing weight is your goal, focus on 4 sets of 6-12 reps, with rest periods of 90s to 2 minutes between sets, and ensure you choose a weight that challenges you, making you gasp for the last 2-3 reps of every set.
