Are low weights/more reps the same as high weight/less reps?

[peace-love-couture]

For a female, is using 5 lbs weights but doing a lot of reps the same as using say 10 lbs weights but doing less reps?

Or do they give different results?

[WeaponZero]

What matters is how many reps it takes you to hit "failure." There are basically 3 ranges: There's 5-8 reps, 8-15 reps (for men it's more like 8-12), and 15+ reps (12+ for men).

At 15+, the high rep range, you're more or less just doing it as a form of cardio than actual strength training. You're training muscular endurance, but you'll never grow stronger doing it this way.

5-8 is where you go for size and massive strength gains.

8-15 is general purpose strength/fitness range. If you're training more for function and want to see overall gains to your fitness levels including strength and endurance but want to avoid size gains, then the 8-15 range is where you want to be.

You want to be using a weight that allows you to hit "failure" which is the point where you NEED to pause and take a rest to be able to continue within one of these three ranges depending on your goal. MOST circuit training programs, which revolves around overall fitness and fat burning gains, use the 8-15 range.

[WeaponZero]

There are lots of other factors though. Things like rest times and whether or not you target that same muscle group with multiple exercises that day. In addition to working with in that weight/rep range, people looking to add size will do like 5 or 6 different exercises that day that ALL target the same muscle group. People whose goals are more functional in nature don't do that.

[WeaponZero]

Another type of weight training involves working with timed sets. This is usually used in circuit training. An example would be, pick 5-8 different exercises that, when combined, will equal a total body workout, only taking short (like 10 second at most) breaks in between each exercise. Choose a weight that will allow you to keep doing that same exercise for 30 seconds without running out of steam but making it difficult. This is typically done mainly for fat loss purposes.

[martyfellow]

They're probably about the same, although the heavier weights will tend to add more bulk to the muscle and make it more powerful.; lighter weights will add less bulk and increase muscular endurance.

[zombiefood]

Low weights and 15 or more reps at a time will give you slim, lean muscle.

High weights and 8-12 reps will give you bulky, big muscles.

It's about the different fibers in your muscles and how they build up. So if you want a lean, slim, toned look then go for lighter weights and more reps.

[oOsweet~o~nessOo]

Yep.

Same results. But if you want faster results, bumping up the weight when you can is recommended. Light weights with more reps seems to be more of a stabilizer, as in, you don't lose muscle but you don't gain much fast either.

[jjamiie]

Hypothetically, you're doing the same thing, but it gives different results.

High rep/low weight will build your endurance and make sure you're not going to bulk up, but low rep/high weight increases your strength... that's how people get bulky.

[InAmberClad117]

Not at all. I just took design for fitness in my Health Science course, and High weight, low Reps build muscular Strength, while low weight, high reps builds muscular endurance.

[kheserthorpe]

A weight that you can lift twice vs 8 times vs 15 times will generate different results. A weight you can lift 20 vs 50 doesn't make much difference.

[Xx_DRE_xX]

I believe its of similar effects.