Conflicting answers online - help!

gettingto65
gettingto65 Posts: 78 Member
edited November 15 in Fitness and Exercise
Hi,

So I've joined a gym and would like to incorporate some strength training/weights in with my cardio (I'm wanting to build endurance fitness not just lose fat).

Basically this is the tired question of should I do fewer reps with heavier weight or more reps with a lighter weight? My goal is simply to tone up without too much muscle definition. I don't want the overly toned and defined look, I just want to minimise jiggle and keep a soft but firm look. Granted I need to lose the excess fat before it becomes irrelevant anyway!

I've spent forever googling this but keep reading conflicting views.

Does anyone here have advice?

Thank you - appreciate it!

Replies

  • DevilsFan1
    DevilsFan1 Posts: 342 Member
    You won't get overly toned unless you work incredibly hard to attain that goal. Heavy lifting will build muscle, but you won't bulk up unless you eat a lot and lift heavy. I recommend the Stronglifts 5x5 program. you can Google it and find out all the information you need to know.
  • gettingto65
    gettingto65 Posts: 78 Member
    Thank you! Will look into that :)
  • rybo
    rybo Posts: 5,424 Member
    You will almost assuredly get conflicting views here too.

    The good news...you aren't going to get that overly toned look that you don't want without getting very lean.
    More good news is you can get away with a pretty large rep range window (5-15 reps per set) and still reach your goals. The key is to keep progressing either by adding reps(if you start at the low end) or adding weight. Personally being new and likely unsure of form, I'd start you in the 12-15 rep range for a few weeks, and work towards 5-8 range as you get better with form.
  • LiveLoveFitFab
    LiveLoveFitFab Posts: 302 Member
    rybo wrote: »
    You will almost assuredly get conflicting views here too.

    The good news...you aren't going to get that overly toned look that you don't want without getting very lean.
    More good news is you can get away with a pretty large rep range window (5-15 reps per set) and still reach your goals. The key is to keep progressing either by adding reps(if you start at the low end) or adding weight. Personally being new and likely unsure of form, I'd start you in the 12-15 rep range for a few weeks, and work towards 5-8 range as you get better with form.

    This. I second this. Use lighter weights and work on form then work on adding more weight. I've seen too many people doing crazy things with heavy weights because they can lift that weight five times before they tire out, but they lift it badly or with pour form. When in doubt, ask for help. Especially when learning to lift!
  • themanswer
    themanswer Posts: 6 Member
    Jiggle is essential
  • Azdak
    Azdak Posts: 8,281 Member
    Here is what you are looking for.

    https://bretcontreras.com/how-to-attain-a-slender-look-like-jessica-alba-zoe-saldana/
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    1 to 3 sessions per week of muscular (less weight more reps), and 3 to 5 sessions of cardio each week. Sessions should be at least 30 minutes.

    People tend to over complicate things and/or get too scientific. If you just stick to the basic guidelines, and do it consistently, you should do fine.
  • tillerstouch
    tillerstouch Posts: 608 Member
    Get on a compound lifting program dont make your own up. I second the stronglifts 5x5 suggestion.

    Honestly any rep range between 5-15 is fine, whats more important is your on a progressive overload lifting program, one with compound lifts is best (again see stronglifts suggestion).

    Also if you are going to try to lose fat start the weight lifting now still.
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    cwolfman13 wrote: »
    Different rep ranges are simply going to provide a different training stimulus...

    how-many-reps-to-build-muscle.png

    There is no right answer...it just depends on what you're after.

    "Toned" is really just having some muscle and cutting the fat to reveal it. There is no "toning" rep range.

    Thank you! I've just started working with Thera tubes and had a humbling (and completely expected) moment on Day One. They recommend 2 sets of 12-15 reps for most of the exercises on their site. I started straining around the 6th rep and had to stop at the 10th. And I know this is going to get better. I know I'm just starting. I know I haven't done ANY strength training in over 5 years. But you're saying that even this minimal amount is doing SOME good as something other than a stepping stone!
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