She Strengthens

Unlocking Strength: The Rep-Weight Dilemma

When it comes to building strength, one question reigns supreme: Should I focus on heavier weights or more reps? The debate has been ongoing, but the answer lies in understanding your specific strength goals.

The Benefits of Strength Training

Exercise physiologist Sharon Gam, CSCS, emphasizes the numerous benefits of strength training, including decreased risk of chronic diseases, improved mental and physical health, enhanced brain function, and boosted mood, energy, and self-esteem. Regardless of your rep range, incorporating resistance training into your routine will yield impressive results.

Rep Ranges for Specific Goals

To achieve your desired outcome, you need to tailor your rep range accordingly. Gam recommends the following:

• Power Output and High-End Strength: 5 sets of 3-5 reps, with 2+ minutes rest between sets
• Muscle Mass and Weight Loss: 4 sets of 6-12 reps, with 90 seconds to 2 minutes rest between sets
• Muscular Endurance: 3 sets of 12-20 reps, with 90 seconds rest between sets

The Weight Factor

When selecting a weight, aim for a challenge. Gam suggests choosing a weight that makes the last 2-3 reps of every set difficult. This will signal to your body that it needs to adapt and grow stronger. However, avoid weights that are too heavy, especially if you’re new to lifting.

Beyond Reps and Weights

To avoid plateaus and boredom, consider altering other factors in your workout routine, such as:

• Tempo: Slow down or speed up your movements
• Intensity: Increase or decrease the difficulty of your exercises
• Rest Time: Adjust the time between sets
• Exercise Order: Change the sequence of your exercises
• Weighted Implement: Switch up the type of weight or equipment you’re using

This approach, known as the progressive overload principle, ensures continuous progress and adaptation.

Periodization Training

For long-term success and variety, incorporate periodization training into your routine. This involves alternating between heavyweight, low-rep training and lightweight, high-rep training. By switching up your weights, sets, and reps, you’ll maintain motivation and see consistent progress.

The Takeaway

Ultimately, whether you focus on heavier weights or more reps, you’re taking a step towards improved fitness and strength. Let your specific goals guide your rep range, and choose a weight that challenges you. Remember to mix things up and keep your routine engaging to maintain motivation and achieve long-term success.