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

Question

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 · Accepted Answer

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 · Accepted Answer

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.

sjoes006 · Accepted Answer

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.

AnayaWilliams · Accepted Answer

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

BertMacklinFBI · Answer

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 · Answer

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!

OrdinaryGentleman · Answer

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.

Loosiana · Answer

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 · Answer

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 · Answer

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 · Answer

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.

Anonymous · Answer

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.

ihatethiswebsite · Answer

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.

ATPPC · Answer

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.

i1T2daty · Answer

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 · Answer

Heavy weight few reps = Strength  Low weight many reps = endurance  Figure out what your goals are and go from there.

Anpu23 · Answer

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

idkwtftoputhere · Answer

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

BaldwinIV · Answer

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

blondfrog · Answer

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 · Answer

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

the-mad-german · Answer

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

Keyslayers · Answer

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 · Answer

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

Anonymous · Answer

Depends on what you want. Low weight, high reps will lean you out and build endurance. High weight, low reps will make you stronger and get you bigger

Anonymous · Answer

Why has this shit come up in my notifications? I dont wanna see this bullshit

Prince_teddy4u · Answer

Better to go for fewer reps.

Drega · Answer

i prefer calisthenic. more useful

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