The big debate: is it about reps, weight or volume?
The truth is a healthy dose of each will help you reap the greatest rewards. Each option burns fat and builds muscle, so we’ve picked out the below to show you the all-over gains you can make from incorporating both into your routine.
1. High reps, smaller weights
If you opt to lift lower weights for a greater number of reps, you can expect to build muscle just as you would with heavier weights. However, the important thing to remember with this style of training is that you need to keep lifting small weights until the point of exhaustion. It’s pushing yourself to this point that will allow you to gain strength. So make sure that the last two or three reps are always very hard to complete.
This option for boosting strength is the perfect choice for those new to working out, or for older exercisers looking for a way to get stronger without risking lifting something large. That said, even seasoned gym goers have much to gain from lifting smaller weights. Though it’s not traditionally seen as the best way to get ripped, it shouldn’t be overlooked.
2. Low reps, larger weights
Lifting heavy weights also allows you to get stronger and build muscle – there’s no doubt about that. However, mixing things up can be an ideal way to grow your muscles. Incorporating a range of weights into your routine will stop your muscle growth from hitting a plateau and keep them working hard.
So – make sure your sessions are varied, keep your muscles guessing and always listen to your body to avoid injuries. Fancy putting it into practice? Our very own past learner, Tania Weil, is now a fitness instructor and founder of the Box and Burn fitness programme. Click here to see her sharing her leg workout, to demonstrate that using smaller weights can still lead to great results.