She Strengthens

Unlocking the Secrets of Strength Training: Weighing in on Reps and Weight

The Age-Old Debate: Heavier Weights or More Reps?

When it comes to building strength, one of the most pressing questions is whether to focus on heavier weights or more reps. The answer, according to exercise physiologist Sharon Gam, CSCS, lies in your specific strength goals.

The Incredible Benefits of Strength Training

Strength training offers a multitude of benefits, including decreasing the risk of chronic diseases, improving mental and physical health, boosting mood and energy, and increasing self-esteem. Whether you’re lifting heavy or light, the key is to challenge your muscles and reap the rewards.

Goal-Specific Rep and Set Rules

To achieve your strength goals, you’ll need to tailor your rep and set count accordingly. Here are some general guidelines:

• To increase power output and high-end strength: 5 sets of 3-5 reps, with 2+ minutes rest between sets
• To build muscle mass or lose weight: 4 sets of 6-12 reps, with 90 seconds to 2 minutes rest between sets
• To improve muscular endurance: 3 sets of 12-20 reps, with 90 seconds rest between sets

Finding the Perfect Weight

The ideal weight is one that challenges you, but doesn’t leave you failing reps. Aim to make the last 2-3 reps of each set difficult, and adjust your weight accordingly. Remember to increase your weight in small increments to avoid plateaus.

Beyond Reps and Weight: Progressive Overload Principle

To continue making progress, you’ll need to switch up your routine periodically. This can include altering the tempo, intensity, rest time, exercise order, or weighted implement. The key is to challenge your body and prevent boredom.

Periodization Training: The Key to Long-Term Progress

Periodization training involves alternating between heavyweight, low-rep training and lightweight, high-rep training. By switching up your weights, sets, and reps, you can keep your workout routine effective and engaging.

The Takeaway

Ultimately, the choice between heavier weights or more reps depends on your specific goals. Whether you’re looking to lose weight, build muscle, or improve endurance, the key is to challenge yourself and mix up your routine to avoid plateaus. By doing so, you’ll be well on your way to achieving your strength goals.