{"id":6306,"date":"2020-06-30T17:46:58","date_gmt":"2020-06-30T17:46:58","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=6306"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"more-weight-or-more-reps","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/","title":{"rendered":"More Weight Or More Reps: Which One Will Double Your Results?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#More_Weight_Or_More_Reps\" >More Weight Or More Reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#Anatomy_Of_The_Human_Muscles\" >Anatomy Of The Human Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#How_To_Build_Muscle_Heavy_Weight_Or_More_Reps\" >How To Build Muscle: Heavy Weight Or More Reps?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#Different_Factors_To_Take_Under_Consideration\" >Different Factors To Take Under Consideration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#A_Scientific_Point_Of_View\" >A Scientific Point Of View<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#What_Is_More_Important_Weight_Or_Reps\" >What Is More Important: Weight Or Reps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#What_Burns_More_Calories_Higher_Reps_Or_Heavier_Weight_Low_Reps\" >What Burns More Calories: Higher Reps Or Heavier Weight Low Reps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#Which_Is_Better_For_Women_More_Reps_Or_More_Weight\" >Which Is Better For Women, More Reps, Or More Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#Can_You_Build_Muscle_With_High_Reps_And_Low_Weight\" >Can You Build Muscle With High Reps And Low Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#Which_Is_Better_For_Men_More_Reps_Or_More_Weight\" >Which Is Better For Men, More Reps, Or More Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#Is_It_Better_To_Use_Heavy_Or_Light_Weights\" >Is It Better To Use Heavy Or Light Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#How_Many_Reps_Is_Too_Many\" >How Many Reps Is Too Many?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#Get_your_personalized\" >Get your personalized<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#DISCLAIMER\" >DISCLAIMER:<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"More_Weight_Or_More_Reps\"><\/span>More Weight Or More Reps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>One of the main questions that a person who wants to gain muscle or build strength will face is whether more weight or reps will work to achieve this goal. The exciting part of it is that the debate on this subject has existed for a long time. The conventional gym wisdom is that anyone who wants to gain muscle should lift relatively lightweight and repeat such for as many times as possible, and anyone who wants to get stronger muscles should lift heavy weights for a few times (<a href=\"https:\/\/www.mensjournal.com\/health-fitness\/if-you-want-build-muscle-and-gain-strength-lift-lighter-weights-more-reps\/\">8<\/a>). So, the question becomes: <i>more reps or more weight, which is better?<\/i><\/p>\n<p><i><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=More_Weight_Or_More_Reps\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/i><\/p>\n<p><span style=\"font-weight: 400;\">In trying to clarify which is better between the two options, a research carried out to check the effectiveness of lighter weights and heavier weights when trying to gain muscle and build strength found out that lifting light weights for about 20 to 25 times is as effective in building muscle size and strength just as when a person lifts heavier weights for about 8 to 12 times (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2016\/07\/160712094259.htm?utm_source=dlvr.it&amp;utm_medium=twitter\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the researchers, fatigue is the greatest equalizer; whether a weightlifter lifts heavy or light weight is not what matters, but their abilities to lift to the point of exhaustion. The reason is that, when fatigue sets in, the trainer would have been able to activate their muscle fibers to generate force maximally.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=More_Weight_Or_More_Reps\"><img decoding=\"async\" class=\"aligncenter wp-image-33053 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-1024x576.png\" alt=\"more weight or more reps\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Anatomy_Of_The_Human_Muscles\"><\/span><b>Anatomy Of The Human Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The muscles play integral functions in our bodies as they aid the effective functioning of our internal organs. Interestingly, more than 600 muscles are in the body, which is equivalent to about <a href=\"https:\/\/betterme.world\/articles\/40-body-fat\/\">40% of human body weight<\/a>. Each of the muscles in the human body has tens of thousands of small muscular fibers, each of which is about 40 mm long. A nerve controls or commands each muscle fiber, which is what makes it contract. The total fibers present in a muscle determine how strong that muscle will be (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/249192\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are different types of muscles in the body, including the skeletal muscles, which have different types, the striated muscles, and the smooth and cardiac muscles. Various exercises can be used for developing the muscles. As this is done, the cardiovascular system becomes healthier as well as the bone, and the effects of these on the body are strength and stamina.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aerobic and anaerobic exercises are two types of exercise that can be used to develop the muscles. While aerobic exercises will make the body fitter, anaerobic exercises will give the <a href=\"https:\/\/betterme.world\/articles\/chest-dips-alternatives\/\">body strength<\/a>. By lifting weights, doing everyday chores, or using a resistance band, all of which are forms of anaerobic exercise, the body can be developed.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=More_Weight_Or_More_Reps\" rel=\"noopener noreferrer\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=More_Weight_Or_More_Reps\"><img decoding=\"async\" class=\"aligncenter wp-image-32575 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-1024x576.jpg\" alt=\"more weight or more reps\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Build_Muscle_Heavy_Weight_Or_More_Reps\"><\/span><b>How To Build Muscle: Heavy Weight Or More Reps?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building muscle is very important for maintaining a <a href=\"https:\/\/betterme.world\/articles\/healthy-breakfast-for-athletes\/\">healthy body<\/a>. Among other benefits, it lowers the total fat in the body, increases metabolism, and protects a person from some of the factors leading to disability and early death (<\/span><a href=\"https:\/\/www.nytimes.com\/guides\/year-of-living-better\/how-to-build-muscle-strength\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). However, a person&#8217;s age, genetic, and sex are some of the factors that determine the rate at which a trainer builds muscle. Muscles can be developed significantly when a person commits to exercising consistently for a long time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, as a trainer continues to challenge their muscles by working with a higher level of resistance and weight, their muscle sizes increase. In repairing and growing muscle, some hormones like human growth hormone, testosterone, and insulin growth factor play essential roles. The ways these hormones work are through the enhancement of tissue growth, stimulation of anabolic hormones, which are responsible for protein synthesis and the promotion of muscle growth, inhibition of the breakdown of protein, and improvement on how the body processes proteins (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319151\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Different_Factors_To_Take_Under_Consideration\"><\/span>Different Factors To Take Under Consideration<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">So, when determining whether more reps or more weight is better to build muscle, certain factors come into play. For instance, a trainer who has been following a fitness program for some time is likely to get to fitness plateau (<\/span><a href=\"https:\/\/www.ajc.com\/lifestyles\/health\/better-lift-heavier-weights-more-reps\/M4DdiltxzOoGnvwx1564yI\/#:~:text=The%20Takeaway,do%20so%20in%20small%20increments.\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). A fitness plateau is a stage where a trainer&#8217;s body does not respond to their fitness or diet routine any longer. At this point, the trainer does not see any significant impact of the workout routine on themselves because their bodies have adapted to this plan. When this happens, one of the encouraging things to do to break through this level is changing the approach: whether to lift heavier weights, add more reps, or combine both, come to play here.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Scientific_Point_Of_View\"><\/span>A Scientific Point Of View<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">From research carried out on the effects of different volume-equated resistance training, the results revealed that both bodybuilding and powerlifting types of training could increase muscular size, even though in enhancing maximum strength and lifting heavier weights is better (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24714538\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). As a trainer lifts more weight, it can feel impressive, but there is a level they get to where adding more weight becomes impossible because such could end up compromising their form and increase their risk of injury. At this point, what is encouraged is to increase the number of reps that they are performing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Likewise, in the case of more reps, a trainer who lifts lighter weights will also get stronger except that it will happen differently; in this case, muscular endurance is being developed. Research has also revealed that as a trainer does more sets, reps, and workouts, they build strength in the long run (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22158142\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Another study that looked into the effects of different resistance training volumes on strength and power also concluded that low-volume resistance training could be a reasonable option in strength maintenance and enhancements of the lower body (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23044934\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). A trainer who gets to the workout plateau will benefit by adding more reps instead of going for heavier weights.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=More_Weight_Or_More_Reps\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38585\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_More_Important_Weight_Or_Reps\"><\/span><b>What Is More Important: Weight Or Reps?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We cannot downplay the fact that carrying heavier weights and doing more reps or lifting lighter weights and going on more reps each has its benefits. So, is it better to add more weight or do more reps?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the critical factors to watch out for is the body&#8217;s responsiveness to the workout plan. In trying to get the maximum results, it is advisable to practice periodized training. This kind of training tries to strike a balance between carrying heavier weights and doing more reps. It means that a trainer will have to alter their exercise regimen at different intervals so that their bodies can continually enjoy the challenge.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When a person is on the periodized approach, it means that in a few weeks, for instance, they may decide to embark on the high-volume workouts in which they lift lighter weights and do more reps. Of course, this exercise pattern will make their joints stronger and also prepare their body and mind for the higher intensity workouts that they will be switching over to afterward. After the high-volume workout approach, they can then switch to a higher intensity workout, which is where they lift more weights and do fewer reps. However, when they are making changes, they should do so in small increments (<\/span><a href=\"https:\/\/www.ajc.com\/lifestyles\/health\/better-lift-heavier-weights-more-reps\/M4DdiltxzOoGnvwx1564yI\/#:~:text=The%20Takeaway,do%20so%20in%20small%20increments.\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=More_Weight_Or_More_Reps\" rel=\"noopener noreferrer\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=More_Weight_Or_More_Reps\"><img decoding=\"async\" class=\"aligncenter wp-image-31332 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-1024x576.jpg\" alt=\"more weight or more reps\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Burns_More_Calories_Higher_Reps_Or_Heavier_Weight_Low_Reps\"><\/span><b>What Burns More Calories: Higher Reps Or Heavier Weight Low Reps?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For a trainer who wants to <a href=\"https:\/\/betterme.world\/articles\/does-cycling-burn-belly-fat\/\">burn fat<\/a>, one of the questions asked is, whether to do more reps or more weights for fat loss. There is no denying that there are so many myths flying everywhere on this subject matter. Still, the truth is that a combination of heavy weight training and doing more reps play a role when toning the body and shedding some fats while maintaining healthy muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifting weights is not enough to stimulate the muscles for fat loss; focusing on one&#8217;s diet and engaging in high-intensity interval training will help achieve a weight loss goal. Even though lifting heavy weights and doing low reps do not guarantee much weight loss, the muscle&#8217;s maintenance in the weight loss process is essential (<\/span><a href=\"https:\/\/blog.myfitnesspal.com\/high-reps-low-reps-fat-loss\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). A study conducted on the effect of strength or aerobic training on body composition found out that overweight people who were lifting weights while on a dietary plan lost a little muscle mass compared to those who performed aerobic exercise while on the same nutritional plan (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9280173\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bottom line is that heavier weight or more reps are not what exactly matters; a trainer&#8217;s diet plays an important role in how much weight would be lost eventually. When a proper diet that encourages weight loss is combined with strength training, involving heavy weights and low reps, and high-intensity interval training which includes carrying light weights and doing more reps, it can significantly impact how many calories are burnt in the process while keeping more muscles (<\/span><a href=\"https:\/\/blog.myfitnesspal.com\/high-reps-low-reps-fat-loss\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=More_Weight_Or_More_Reps\"><img decoding=\"async\" class=\"aligncenter wp-image-31328 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1-1024x576.jpg\" alt=\"more weight or more reps\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Which_Is_Better_For_Women_More_Reps_Or_More_Weight\"><\/span><b>Which Is Better For Women, More Reps, Or More Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is not unusual to find a woman asking this question. What most women tend to do when training is to lift lighter weights, which is about 50 to 60% of their maximum capacity, and then repeat it for a longer time for each set of exercises that they are doing. This may not be wrong, though, but the disadvantage of it is that the concerned people tend to neglect fast-twitch muscle fibers and develop only their muscle&#8217;s endurance capabilities. Also, don&#8217;t forget that these muscle fibers are essential when developing strength and power, and building new muscle tissues. Therefore to have the best results, a woman should start with one or two multi-joint exercises before attempting heavier resistance exercises.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_You_Build_Muscle_With_High_Reps_And_Low_Weight\"><\/span><b>Can You Build Muscle With High Reps And Low Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, you can. The only thing is that it may take some time before you achieve this goal. A study conducted in 2010 to ascertain the effectiveness of light and heavy weights on muscle gain and strength building discovered that those who lifted fewer weights for more reps improved their strength and also gained the same amount of muscle with those who lifted heavy weights until their muscles were fatigued (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2016\/07\/160712094259.htm\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=More_Weight_Or_More_Reps\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38328\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5600-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5600.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5600-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5600.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5600.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Which_Is_Better_For_Men_More_Reps_Or_More_Weight\"><\/span><b>Which Is Better For Men, More Reps, Or More Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is not very uncommon to see men lift heavier weights in the gym with very few reps when trying to increase strength and put on muscle. Consequently, the temptation to believe that heavier weight and few reps are ideal for every man begins to set in, whereas that is far from the truth. It is wiser to incorporate the two forms: heavy and light weights as well as high and low reps as part of their workout program. Whether a person&#8217;s goal is to burn some calories, build muscle, or improve their entire physical fitness.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_It_Better_To_Use_Heavy_Or_Light_Weights\"><\/span><b>Is It Better To Use Heavy Or Light Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your training goal should influence what you will go for. If you are developing your muscles, you might want to consider lifting heavy weights, but if your goal is to gain muscles, by either lifting heavy or light weights, you will still achieve your goal. A 2016 conducted study concluded that strength gains or resistance training-mediated hypertrophy in resistance-trained young men is not determined by load or systemic hormones (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00154.2016\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Many_Reps_Is_Too_Many\"><\/span><b>How Many Reps Is Too Many?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some factors have to be considered before determining whether certain reps are enough or too much. The total weights that a trainer lifts determine the number of reps that would be done. The point is, more weight will mean fewer reps and lighter weights will possibly increase the number of reps. Another factor is the purpose of training. A trainer who is after definition will likely achieve that by doing different ranges or rep (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/5867\/how-many-reps-should-you-be-doing\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Of course, how long the muscles are put under tension will be more important than the total number of reps done.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, the goal of a trainer should determine whether to go for more weight or more reps. Besides, it should be noted that a trainer who lifts more weights will likely do fewer reps while a trainer who lifts less weight will probably do more reps. However, to avoid workout plateau, a person should be <a href=\"https:\/\/betterme.world\/articles\/flexible-back\/\">flexible<\/a> enough to alter their exercise regimen at different intervals so that their body can continually enjoy the challenge.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=More_Weight_Or_More_Reps\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=More_Weight_Or_More_Reps\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER: <\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23044934\/\"><span style=\"font-weight: 400;\">Effects of Different Resistance Training Volumes on Strength and Power in Team Sport Athletes<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24714538\"><span style=\"font-weight: 400;\">Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular Adaptations in Well-Trained Men<\/span><\/a><span style=\"font-weight: 400;\"> (2014, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9280173\/\"><span style=\"font-weight: 400;\">Effects of Strength or Aerobic Training on Body Composition, Resting Metabolic Rate, and Peak Oxygen Consumption in Obese Dieting Subjects<\/span><\/a><span style=\"font-weight: 400;\"> (1997, pubmed.ncbi.nlm.nih.gov<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/blog.myfitnesspal.com\/high-reps-low-reps-fat-loss\/\"><span style=\"font-weight: 400;\">High Reps or Low Reps for Fat Loss?<\/span><\/a><span style=\"font-weight: 400;\"> (2017, blog.myfitnesspal.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/5867\/how-many-reps-should-you-be-doing\/\"><span style=\"font-weight: 400;\">How Many Reps Should You Be Doing?<\/span><\/a><span style=\"font-weight: 400;\"> (2016, acefitness.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319151\"><span style=\"font-weight: 400;\">How to build muscle with exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nytimes.com\/guides\/year-of-living-better\/how-to-build-muscle-strength\"><span style=\"font-weight: 400;\">How to Get Strong<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., nytimes.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mensjournal.com\/health-fitness\/if-you-want-build-muscle-and-gain-strength-lift-lighter-weights-more-reps\/\"><span style=\"font-weight: 400;\">If You Want to Build Muscle and Gain Strength, Lift Lighter Weights for More Reps<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., mensjournal.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ajc.com\/lifestyles\/health\/better-lift-heavier-weights-more-reps\/M4DdiltxzOoGnvwx1564yI\/#:~:text=The%20Takeaway,do%20so%20in%20small%20increments.\"><span style=\"font-weight: 400;\">Is It Better to Lift Heavier Weights or Do More Reps?<\/span><\/a><span style=\"font-weight: 400;\"> (2016, ajc.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/249192\"><span style=\"font-weight: 400;\">Muscles: Why are they important?<\/span><\/a><span style=\"font-weight: 400;\"> (2017, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00154.2016\"><span style=\"font-weight: 400;\">Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men<\/span><\/a><span style=\"font-weight: 400;\"> (2016, journals.physiology.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.sciencedaily.com\/releases\/2016\/07\/160712094259.htm?utm_source=dlvr.it&amp;utm_medium=twitter\"><span style=\"font-weight: 400;\">New research from McMaster University is challenging traditional workout wisdom, suggesting that lifting lighter weights many times is as efficient as lifting heavy weights for fewer repetitions<\/span><\/a><span style=\"font-weight: 400;\"> (2016, sciencedaily.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.sciencedaily.com\/releases\/2016\/07\/160712094259.htm\"><span style=\"font-weight: 400;\">Pumping iron: Lighter weights just as effective as heavier weights to gain muscle, build strength<\/span><\/a><span style=\"font-weight: 400;\"> (2016, sciencedaily.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22158142\/\">The Effect of Training Volume on Lower-Body Strength<\/a> (2012, pubmed.ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>More Weight Or More Reps One of the main questions that a person who wants to gain muscle or build strength will face is whether more weight or reps will work to achieve this goal. The exciting part of it is that the debate on this subject has existed for a long time. The conventional [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":9505,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"coauthors":[108],"class_list":["post-6306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>More Weight Or More Reps: Which One Will Double Your Results? - BetterMe<\/title>\n<meta name=\"description\" content=\"Deciding to either go for \u27b1 MORE WEIGHT OR MORE REPS can sometimes be confusing for a trainer. \u27b1 Here is a detailed analysis of each option and how to choose.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"More Weight Or More Reps: Which One Will Double Your Results?\" \/>\n<meta property=\"og:description\" content=\"Deciding to either go for \u27b1 MORE WEIGHT OR MORE REPS can sometimes be confusing for a trainer. \u27b1 Here is a detailed analysis of each option and how to choose.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_1329219362.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"585\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"O. Johnson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"O. Johnson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"More Weight Or More Reps: Which One Will Double Your Results?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/\"},\"wordCount\":2433,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_1329219362.jpg\",\"articleSection\":[\"Fitness Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\">More Weight Or More Reps<\/h2>\\r\\nOne of the main questions that a person who wants to gain muscle or build strength will face is whether more weight or reps will work to achieve this goal. The exciting part of it is that the debate on this subject has existed for a long time. The conventional gym wisdom is that anyone who wants to gain muscle should lift relatively lightweight and repeat such for as many times as possible, and anyone who wants to get stronger muscles should lift heavy weights for a few times (<a href=\\\"https:\/\/www.mensjournal.com\/health-fitness\/if-you-want-build-muscle-and-gain-strength-lift-lighter-weights-more-reps\/\\\">8<\/a>). So, the question becomes: <i>more reps or more weight, which is better?<\/i>\\r\\n\\r\\n<i><\/i>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In trying to clarify which is better between the two options, a research carried out to check the effectiveness of lighter weights and heavier weights when trying to gain muscle and build strength found out that lifting light weights for about 20 to 25 times is as effective in building muscle size and strength just as when a person lifts heavier weights for about 8 to 12 times (<\/span><a href=\\\"https:\/\/www.sciencedaily.com\/releases\/2016\/07\/160712094259.htm?utm_source=dlvr.it&amp;utm_medium=twitter\\\"><span style=\\\"font-weight: 400;\\\">12<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">According to the researchers, fatigue is the greatest equalizer; whether a weightlifter lifts heavy or light weight is not what matters, but their abilities to lift to the point of exhaustion. The reason is that, when fatigue sets in, the trainer would have been able to activate their muscle fibers to generate force maximally.<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\\\">HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore<\/a><\/s ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/\",\"name\":\"More Weight Or More Reps: Which One Will Double Your Results? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_1329219362.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Deciding to either go for \u27b1 MORE WEIGHT OR MORE REPS can sometimes be confusing for a trainer. \u27b1 Here is a detailed analysis of each option and how to choose.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_1329219362.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_1329219362.jpg\",\"width\":1000,\"height\":585,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Fitness Tips\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/fitness-tips\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"More Weight Or More Reps: Which One Will Double Your Results?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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Johnson","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"O. Johnson","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"More Weight Or More Reps: Which One Will Double Your Results?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/"},"wordCount":2433,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_1329219362.jpg","articleSection":["Fitness Tips"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\">More Weight Or More Reps<\/h2>\r\nOne of the main questions that a person who wants to gain muscle or build strength will face is whether more weight or reps will work to achieve this goal. The exciting part of it is that the debate on this subject has existed for a long time. The conventional gym wisdom is that anyone who wants to gain muscle should lift relatively lightweight and repeat such for as many times as possible, and anyone who wants to get stronger muscles should lift heavy weights for a few times (<a href=\"https:\/\/www.mensjournal.com\/health-fitness\/if-you-want-build-muscle-and-gain-strength-lift-lighter-weights-more-reps\/\">8<\/a>). So, the question becomes: <i>more reps or more weight, which is better?<\/i>\r\n\r\n<i><\/i>\r\n\r\n<span style=\"font-weight: 400;\">In trying to clarify which is better between the two options, a research carried out to check the effectiveness of lighter weights and heavier weights when trying to gain muscle and build strength found out that lifting light weights for about 20 to 25 times is as effective in building muscle size and strength just as when a person lifts heavier weights for about 8 to 12 times (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2016\/07\/160712094259.htm?utm_source=dlvr.it&amp;utm_medium=twitter\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">According to the researchers, fatigue is the greatest equalizer; whether a weightlifter lifts heavy or light weight is not what matters, but their abilities to lift to the point of exhaustion. The reason is that, when fatigue sets in, the trainer would have been able to activate their muscle fibers to generate force maximally.<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">HIIT Workouts With Weights: This Hardcore Strength-Boosting Routine Is Sure To Leave You Sore<\/a><\/s ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/","url":"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/","name":"More Weight Or More Reps: Which One Will Double Your Results? - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_1329219362.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Deciding to either go for \u27b1 MORE WEIGHT OR MORE REPS can sometimes be confusing for a trainer. \u27b1 Here is a detailed analysis of each option and how to choose.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_1329219362.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/shutterstock_1329219362.jpg","width":1000,"height":585,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/more-weight-or-more-reps\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Fitness Tips","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/fitness-tips\/"},{"@type":"ListItem","position":4,"name":"More Weight Or More Reps: Which One Will Double Your Results?"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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