High reps vs. low reps: This is what’s better for building strength, according to new research
High reps vs. low reps: This is what’s better for building strength, according to new research
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Let’s define things first - ‘When I say Low rep’, I mean anything under 5-6 reps. Ideally, 3-5 or 3-6 reps; a rep range that we traditionally think of as mostly ‘strength building’. This rep range is sooo often ignored, ESPECIALLY by women and even moreso by women over 30, 40 or 50. You’ve heard that you should build muscle and you associate these lower reps with purely strength, and you tell yourself ‘I don’t want to be one of those power lifters’ or ‘I’m older so I don’t need to lift heavy’ -
0:11
Let’s define things first - ‘When I say Low rep’, I mean anything under 5-6 reps. Ideally, 3-5 or 3-6 reps; a rep range that we traditionally think of as mostly ‘strength building’. This rep range is sooo often ignored, ESPECIALLY by women and even moreso by women over 30, 40 or 50. You’ve heard that you should build muscle and you associate these lower reps with purely strength, and you tell yourself ‘I don’t want to be one of those power lifters’ or ‘I’m older so I don’t need to lift heavy’ -
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Rep range doesn’t matter as much as people think. Anybody saying low reps for strength, moderate reps for muscle, and high reps for “tone” is fueling the misconception. You can build muscle in 5–8 reps, 8–15 reps, or even 15–30 reps… IF you’re actually training close to failure. That said, spending more time in lower rep ranges (around 5–10) can make a lot of sense for most people. Especially intermediates who’s training efficiency becomes more important to see further body composition improveme
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