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For a beginner, strength training is not at all straightforward, and there are a lot of mixed messages about the best way to go about it.
In the gym, the heavy weights are often set up in a special area that feels like the realm of the ultra-fit, suggesting that heavier is better. However, a strength-training class may incorporate light weights, or no weights at all, giving the impression that low weight and high reps are the path to a lean figure.
If you’re confused, you’re not alone. So let’s break down the benefit of lifting heavy weights for lower reps versus lifting light weights for higher reps — and how to decide which is the best way to strength train for your goals.
Should I lift low weight for high reps or high weight for low reps?
The answer is a bit confusing — both.
Lifting heavy weights with low repetition builds muscle strength and causes muscles to fatigue faster. Moderate weights with more repetition develops muscle endurance. Depending on your goals, you may be interested in increasing muscle mass, or you may be hoping to preserve lean muscle mass, which is especially important as you get older. And if you want to lose weight, both heavy lifting and lighter lifting can help you burn fat.
Further, strength training does not necessarily need to be done in a gym. Bodyweight exercises can be extremely effective for both upper and lower body: pushups, pullups, resistance bands and tricep dips can all challenge the upper body. For the lower body, squats, lunges and calf raises are all good options.
A 2024 study on women’s strength training confirmed previous research that primarily focused on men. Researchers found that the general advice from The American College of Sports Medicine did produce results: Performing 1 to 3 sets of 8 to 12 repetitions at 70 to 85 percent of your one-rep max weight…
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