Heavy weights v light weights and lots of reps

mcfc4tony
mcfc4tony Posts: 107 Member
in Health and Weight Loss
Hi all,
Help please.
What is best for weights loss? A few reps with heavy weights or lots of reps with medium weights (says around the 30/40 Kg mark)?
I know any mussel is better than none but I am very limited to what I can get access to. Or should I just do lots of running and forget the weights if cannot “lift heavy” e.g. 100 Kgs and above I’m wasting my time. :sad:
When I say lots of reps I'm talking 30 plus.
Any and all answers welcome. :laugh: :love:
Not sure which board to post on so that is why it is on more than this one.:blushing:

Replies

  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    The only difference is the amount of strength you will get. Low rep - more strength, high rep - endurance. Both are the same for fat loss. So you might as well maximize strength gains. Also, do not cut out weight training, it helps with preserving your muscle and metabolism. Cardio is good for heart health.
  • erickirb
    erickirb Posts: 12,294 Member
    essentially anywhere in the rep ranges of 3-12 will give you the benefits of muscle retention while losing weight. Pick a weight that is difficult to complete the last couple reps with good form within the above rep ranges. doing 15+ reps will only increase endurance and you will not get the same benefits, as it is no longer strength training.
  • mikejholmes
    mikejholmes Posts: 291 Member
    I think you slightly misunderstood lifting "heavy" -- Heavy means heavy for you, for your chosen reps. Heavy means lifting until you likely wouldn't be able to complete 3 or 4 more reps.

    Primary benefit of lifting heavy in the 1-5 rep range: Strength
    Primary benefit of lifting heavy in the 6-12 rep range: Size
    Primary benefit of lifting heavy in the 12+ rep range: Endurance

    They will all help with weight loss, and LBM retention if you're eating in a deficit (which is the only thing that will result in weight loss).
  • lewandt
    lewandt Posts: 566 Member
    There are a lot of exercises you can do to build muscle without weights. You can do pushups (there are a lot of variations of the push up), triceps extension with a coffee table to work the back of your arms, or bear crawls, squats, lunges, etc...there are a lot of things you can use around the house as weights too.

    I would not dismiss muscle building, do it however you can. Also, google building muscle without weights and a lot of different ideas come up. Also try circuit training you can do at home. a lot of these exercises build muscle.
  • mcfc4tony
    mcfc4tony Posts: 107 Member
    I think you slightly misunderstood lifting "heavy" -- Heavy means heavy for you, for your chosen reps. Heavy means lifting until you likely wouldn't be able to complete 3 or 4 more reps.

    Primary benefit of lifting heavy in the 1-5 rep range: Strength
    Primary benefit of lifting heavy in the 6-12 rep range: Size
    Primary benefit of lifting heavy in the 12+ rep range: Endurance

    They will all help with weight loss, and LBM retention if you're eating in a deficit (which is the only thing that will result in weight loss).

    Thanks for clearing that up :bigsmile:

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