What's a better workout? Low weight many reps or heavy weight few reps?

[spuitkaas]

I want to workout again but I don't know what I should do. I want to become stronger (slightly visibly more muscled) and maybe loose some weight.
I went to a small gym nearby half a year ago and they only had group lessons with light weight and many reps. Like 2 minutes long squatting and then switch to another muscle group or cardio. I saw not a lot of results and money was also an issue so I quit.
However, I go to the gym sometimes with my boyfriend and he does a lot of heavy weighting with not many reps and many sets (building up weight). Like deadlifting, squatting with a bar, bench pressing etc. I do see results very quickly from this type of workout.
So what's really better? I don't want to be a bodybuilder so if I would do heavy weighting then I shouldn't do it too often.

(I have astma by the way and so I don't really like cardio. It's possible, but not too much)

[Phoenix98]

Actually it's a fact that heavy weight with few reps is better because strength training aka 3 sets of 4-6 reps makes your visibly stronger but will also make you lose weight, and gain muscle mass/size but don't worry it won't turn you into the hulk or anything you will gain size but you won't look like a bodybuilder you'll instead look toned/cut and it will show in a good way, if you ever do start looking that way though just cut back on the training a little bit.

The whole high rep low weigh is the key to losing weight and toning is actually a myth. But strength training is actually proven to be quite effective in weight lose as well as muscle strength/size increase. Also lifting low reps and heavy weight does not make you a bodybuilder.

Trust me proper nutrition and heavy weight, low reps will give you fairly quick results you should start seeing visible changes within a month or two.

Source: studying to be a professional trainer.

[SlimBad]

Strength training is best for you.
So what your boyfriend is doing is strength training which is anywhere from 5-10 sets and 1-5 reps accordingly.
There's a significant difference between strength training and bodybuilding.
When you strength train you train the CNS (central nervous system). The CNS is what gives the muscles power to execute lifts.
When you Bodybuild, you "break down" the muscle so they rebuild and get bigger.
Strength training will give you that muscle tone you want without the bulk. The lifts your boyfriend are doing are best, deadlifts, squats, etc. Ask him about form.

[spuitkaas]

Yeah I thought so too, because you use a lot of muscle groups with those exercises. So I'm guessing you don't have to workout for a really long time. Or do I?

[SlimBad]

It depends... If you weight train twice a week you may be working out for about an hour and a half. If you do 3 times a week it'll be more like an hour.
How much time you spend in the gym isn't important in comparison to your reps and sets, rest between sets, volume, etc.
However, if you want to cut a workout short, you can, just make sure to make it extra intense or else you won't get much benefit.

[sjoes006]

I do weights that are heavy enough to be challenging after no more than 10-20 reps and then keep going a while after it starts to burn. I do a few sets of these when working my upper body. Lower body o do twice my weight and focus a lot more as a runner to builder strength. My arms I do enough to tone and do inverted poses in yoga holding for several minutes. My instructor say you should be able to hold any pose for 4 minutes.

He goes to yoga symposiums around the world for training.

[spuitkaas]

Alright so you do different things for every muscle group. That's unteresting, because I do want to muscle up a bit in my abs, legs and maybe lower back or something, but I don't want to get too bulky at the shoulders because I already have a slight introverted triangle figure so that wouldn't be flattering.

[sjoes006]

I hear what you are saying, genetics plays into it to some degree but most women won't get bully without some serious power lifting.

But yeah work that core. It doesn't matter what sport you are doing or if you are just walking a strong core is really beneficial especially for women as we age.

I'm a runner and an efficient runner gets their power from their glutes. I always make sure my glutes and not my quads are firing when lifting weights but for a while there in yoga my quads got really big because I am genetically predisposed to have really powerful legs. I hated the look of them in jeans though guys liked it.

If you are worried about too much muscle in your as I first have to ask if other women in your family have large muscle arms because it isn't too common in women. Join a really good gym or yoga studio and take a diverse range of classes to see what you like.

[sjoes006]

When I first got into yoga I picked up a promotion for a studio downtown that lets you take unlimited classes for 30 days and they had nonstop yoga in 3 rooms 12 hours a day so I was exposed to dozens of instructors and types of yoga.

I followed one of my current instructors to from there to my gym. So at my g I have 3 different styles of yoga instructors that I love and then 3 different classes that are non-yoga hat focus on strength and endurance. Mu strength instructors advise what weights will probably work for the exercise but you are free to do as you wish. I grab two sets of weights because I know that the weight needed changes by muscles group. I don't like strong biceps but I work my delta and triceps.

My yoga instructor who was doing too much quads aka the class for goals and I said no more quads as did other girls so that was that.

Bottom line shop for a gym with instructors you like as if you were finding the right job or boyfriend. It makes life heaven.

[AnayaWilliams]

Heavy weight with few reps. The heavier the weight the more muscle you will gain.

[BertMacklinFBI]

depends on your goals.

a lot of trainers will tell you that low weight but high reps will help get you toned.

and heavy weights with low reps will build strength and muscle.

[ConsultantIsBack]

by the way it's a myth the whole "high low weight reps fat loss" and" low reps high weight for size" as all right training accomplishes both of that.

Lift heavy with moderate reps per set (8-12 would be good) and really as many sets as possible until muscle failure, or start at 3 sets if u are brand new at this.

Don't worry about "getting too muscly like a BBer" omg I'm sick of hearing that from girls, you lack the testosterone and hormone profile for that to happen anyway! No one wakes up one morning huge and jacked like omg I did one too many sets! Lmao. Lift heavy to accomplish your goals! Good luck!

[spuitkaas]

I also expected that to be a myth. Like when you do heavy squatting you train a lot of muscles all together. Back, leg, abs etc so you have to burn quite some calories while doing that.
Thank you for the tips. I'm just scared to get very bulky at the top area (arms and shoulders) since I gain muscle very easily and I already have sort of an inverted triangle figure. I know I will never look like a guy.

[ConsultantIsBack]

Ok ya go kill it!!!

[OrdinaryGentleman]

High weight few reps.
If you want to lose weight, i would suggest a simple 5X5 program

As for your asthma i would recommend swimming or simply walking.

All thats left is for your diet to change and you will be ready to roll. It really depends on what you want, you could go for a keto, atkins (cutting). If you want muscle add plenty of food into your diet, while inducing a high protein diet.
by the way the more protein you include=the more full you will be throughout the day, which makes it easy to start off with.
I imagine you are around 120 like most girls, so getting to the results you want should take no less than a year if you stick with it. In fact much sooner perhaps even 6 mos, but limiting cardio will cost you so focus on your diet.

[spuitkaas]

I already bike an hour per day to school and ride 2 times a week 1 hour horse so I do some cardio. I was already planning on changing my diet because it got kinda out of hand haha.
I will try to eat more protein and fibers in my diet for a more full feeling.
I'm 5'7 and 130 lbs so maybe even sooner I hope.
Could you explain to me what a 5x5 program is?

[AHellaNo]

5 sets of 5 repetitions

[OrdinaryGentleman]

by the way i looked up what @consultantis back said and I was wrong about high weight low reps reps making you lose weight quicker, but it is how you get stronger, i got it confused.

Anyways the 5X5 program consists of A-days and B-days, these days alternate throughout the week creating a 3 day workout.
This 5X5 program has 5 different exercises that include squats, bench presses, Overhead lifts, rows and deadlifts.
For example...

[OrdinaryGentleman]

StrongLifts 5x5 Week 1

Monday... Squat 5x5 Bench Press 5x5 Barbell Row 5x5
Wednesday... Squat 5x5 Overhead Press 5x5 Deadlift 1x5
Friday... Squat 5x5 Bench Press 5x5 Barbell Row 5x5

Week 2
Monday... Squat 5x5 Overhead Press 5x5 Deadlift 1x5
Wednesday... Squat 5x5 Bench Press 5x5 Barbell Row 5x5
Friday Squat... 5x5 Overhead Press 5x5 Deadlift 1x5
Read more: https://stronglifts.com/5x5/

[spuitkaas]

Alright I will check it out and make it more personal. Like lighter weight more reps for shoulders and heavier weight with lower reps for legs, butt, lower back etc.

[OrdinaryGentleman]

You do three of these exercises each workout, three times a week, for about 45 minutes per workout. You Squat every workout, three times a week.
5×5 stands for five sets of five reps. These are the sets and reps you do on every exercise except Deadlifts. Deadlift is only one set of five reps (1×5) because doing more would beat you up. Plus, Squatting three times a week will get you stronger at Deadlifts since it works similar muscles. Unlike most bodybuilding routines, your goal on StrongLifts 5×5 isn’t to reach failure, get “pumped” or be sore. Your goal is to add weight. Here’s how: start light, focus on proper form and add 2.5kg/5lb each workout for as long as you can. This is the simplest way to get results fast.
If you have an Iphone or android in that region of the world id suggest just downloading the app and using it, it comes with features to track what set you are on, to add or decrease your own body weight, and shows you your progress in graphs.

[OrdinaryGentleman]

When you are doing squats engage your core 100% of the time doing the exercise... it protects your lower back and prevents injury.

[spuitkaas]

Yes I know. The first times I need to bring my boyfriend along to help me with my technique

[OrdinaryGentleman]

Good call

[Loosiana]

More weight less reps builds bulk, less weight more reps tones, burns fat, and adds definition to your muscles if your trying to lose weight do more reps less weight more often than more weight less reps witch bulks both are important I do mine in week factors example I do two weeks of cut (less weight more reps) and then 1 week of bulk (more weight less reps) both factors are important to a healthy muscular system

[AdamThomas]

Do heavy weights and less reps. High reps increases your muscular endurance but isn't as good for building muscle - how many muscular marathon runners do you see? As a woman you won't get very big because you don't have enough testosterone, female bodybuilders have to take steroids, you'll just build a bit of muscle and look tighter.

[cth96190]

The experts say that for fitness it is less weight and more repetitions.
After a while (days, or perhaps weeks) the weight will be self evidently too light.
When that happens, increase the weight a bit, but not so much that you cannot do the same number of repetitions.

[Anonymous]

Strength is optimized with very low reps (1-5)
Visible muscles from slightly higher (say 8-12)
Above this prioritizes endurance (say 2 minutes of squatting)

All have value and can contribute to all, but that gives you some idea.

If you don't want to be a bodybuilder, then ease off if you get too big, which frankly, is not going to happen to you. Building a lot of muscle is very hard for most men, and most women are incapable of it without taking hormones.

[spuitkaas]

I make muscles very fast though. I used to be a lot stronger because I used to do kickboxing and I had visible abs and leg muscles (although my fat percentage is too high to create a sixpack).

[Opinion Owner]

As you say, the visible is mainly about having a little tone with very low body fat, NOT about having massive muscles.

And again, if your muscles get to a point where you don't want them any bigger, ease off.

And if you want to prioritize strength over mass, go even lower reps than your boyfriend. singles and 3 reps. That's what olympic lifters do. Neural conditioning and recruiting more fibers without much microtearing.

[Anonymous]

Low weight high reps increases muscle endurance. High weight low reps increases strength. A bit of middle ground is best for getting all muscly. I usually try to keep my reps between 8-12. Sometimes lower if I'm really trying to focus on strength or higher if I'm just trying to fatigue my muscles out at the end of a workout.

[spuitkaas]

What do you mean with muscle endurance? Do you mean as in stamina?

[Opinion Owner]

Yeah but not overall stamina just of the specific area.

[ATPPC]

Heavy weight low reps if you want size. So most guys do that...

If you want to get stronger but not focus on size just do callisthenics. Maximizes weight-to-strength ratio and you'll gain size but not much of it. However much reps until failure.

[ihatethiswebsite]

I would encourage heavier weights and aiming for 8-10 reps. If you lift heavy weights you won't become huge looking. Most guys can't get huge without an extreme amount of effort and it going to be tougher for a girl to get huge. Getting stronger will make you feel much better than lifter lighter weight at high reps.

[i1T2daty]

Depends whether you're trying to build strength or muscle tone. Heavy lifting is mostly for strength and can throw the body's aesthetics out of balance

[front2back]

Heavy weight few reps = Strength
Low weight many reps = endurance

Figure out what your goals are and go from there.

[Anpu23]

If your goal is cut and strength not bulk then low weight many reps.

[idkwtftoputhere]

heavy weight few reps. Get those muscles burning and accustomed to bigger weights

[BaldwinIV]

I would suggest 5X5 work out split
So go moderately heavy, and do 5 sets of 5 reps, good strength and muscle building

[blondfrog]

Low weight and more reps cause it makes you look more toned and that's a body type most people prefer for male and female.

[Iron_Man]

Do you want muscle size and strength? Or do you want muscle cut and a lean look?

[spuitkaas]

Right now I'm a bit mushy and weak in comparison to what I used to be, so I want my abs to be a bit visible again, get stronger and burn some calories would be nice as well.

[Iron_Man]

Ok then do high reps with low weight but not to low you want to feel the burn. Plus do all your cardio and abb work.

[the-mad-german]

small weight + many reps = endurance
heavy weight + few reps = strength

[Keyslayers]

Heavy weight + low reps help u build bigger muscles but liw weight + high rep help tone ur muscle which gurls should be striving for. Too much muscle definition makes u like abit manly

[Trump]

Light weight + many reps is for toning
Heavy weight + few reps is for bulking up