Lower Weight High Reps, or Higher Weight Low Reps

Someone on this site suggested the book "The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess"

It's a great book that explains all about why, how much, how many, what to eat, all specific to women. I dowloaded the e-version, but am going to buy the paperback. (Amazon, Barnes & Noble have it) because it refers back to specific page numbers, and the e-version's page numbers are dependant on your device, font size etc.

There's a lot of fear that you might "Bulk up" and this book will tell you how to get toned and fit without looking like the Incredible Hulk (unless your skin has a greenish tinge, then you're probably out of luck :happy: )

I would think as a beginner that you would start with lighter weights/more reps just so you can learn proper form which is more important than lifting heavy. Once you learn how to properly lift weights, then increase to heavier weights/less reps. Going to heavy weights too soon could lead to injury due to improper form.

i.e. You shouldn't be throwing your whole body back and forth to do a bicep curl because the weight is too heavy.

I have also heard that "The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess" is a great book !

I personally enjoy the Strong Lifts 5x5 program for its simplicity, and have the book NROLFW, and really appreciate the information and recipes.

I still have weight to lose, and heavier with fewer reps seems to be doing the trick.

If your goal is to build muscle, the only way to go is heavy weights with low reps and make sure your weights get heavier and heaver!

Also make sure you are doing compound moves, like olympic lifts (power cleans, press, snatch, clean and jerk, deadlift, squats) and NOT isolation moves (like bicep curls, leg extensions, or anything that uses a machine). Those compound moves work your entire core from shoulders to hips, and that's what will really trim you down (and give you amazing power and strength).

You should work with someone to learn form, and how to increase weight safely.

There are some programs I hear people talk about a lot, I've never looked into them myself but they get rave reviews here. New Rules of Lifting for Women, Stronglifts 5x5, and Starting Strength.

My thoughts.


Eating at a deficit=weight loss.

Cardio to keep your heart healthy.

Heavy weights to transform your body, look and feel strong.

Totally agree, I've just finished stage on of New Rules of Lifting for Women (NROL4W) and got to eat more and lost 8" in two months.

As it has been mentioned - you start light then build up to heavy weights when you have the correct form - and heavy is relative, what is heavy for me is probably light for someone else. :blushing:

Just make sure you take photos and measurements - the scale didn't move for me in those two months - but I look so much better, it's been totally worth it.

There are definately benifits to both. I think it really depends on your body type and more importantly, your personality.
Why personality? Because no diet of exercise plan will work for anyone if they don't stay on it because they're not satisfied with the results. How much patience do you have??? How determined are you??? How educated about diet and exercise are you???

If you need to see results right away, you HAVE to hit it HARD or you may quit. GOOD diet it key, lots of cardio regardless of which weight lifting stratagy you you is a MUST. You can't see all your hard work and muscles if they're covered by fat~

Now to answer your question, in general:
low weight, high reps = toning
high weight, low reps = shaping and definition

I recommend getting a trainer if you can afford one, it is very important to use good form when lifting any weights to get the most of your work out and to avoid injury. You can even take a weight lifting class at a junior college = cheap weight lifting guidance. Fitness RX and Muscle and Fitness HERS are great magazines for information, diet and exercise info and inspiration.

Hopr this helps and don't forget, MUSCLE WEIGHS MORE THAN FAT! So when you start lifting, don't be discouraged if your weight loss slows down a little. You'll be losing fat but gaining fat burning muscle! Good Luck!

Now to answer your question, in general:
low weight, high reps = toning
high weight, low reps = shaping and definition

Low weight, high reps builds endurance and stamina; high weight, low reps builds power and strength. Muscles do not need to increase in size to increase in endurance, but they do need to increase in size to build strength. If you want to increase your muscle mass, high reps will only get you to a certain point.

I agree with Jonnythan, though, that if your definition of high reps is 10 instead of 5, for a beginner just wanting to work on BF% both will probably work just fine. I'd define high reps as over 20, though. An example of a high rep conditioning program would be like the 30 day squat challenge. Endurance programs add reps, strength programs add weight. If you want to build muscle mass, you need to do a strength program.

The difference between "toned" and "shaped, defined" are just a difference in body fat percentage.