Benefits of lifting low weight / high reps

Lizzy_Sunflower
Lizzy_Sunflower Posts: 1,510 Member
edited November 12 in Fitness and Exercise
My goal is to lift heavy.
As much as I can manage for 8-10 reps.

I keep getting recommendations from people (like my chiropractor) to lift less weight, and do higher reps.

what would be the benefit of light weights/more reps as opposed to lifting heavy?
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Replies

  • tabi26
    tabi26 Posts: 535 Member
    From what I've read, low weights with high reps increases muscle endurance, but does not increase muscle. I'm no expert though and could be wrong :)


    Edited for spelling :)
  • chrissym78
    chrissym78 Posts: 628 Member
    From what I've read, low weights with high reps increases muscle enurance, but does not increase muscle. I'm no expert though and could be wrong :)

    ^^ this is my impression too.
  • slporter3
    slporter3 Posts: 20
    Bump....would like to know as well.
  • thefuzz1290
    thefuzz1290 Posts: 777 Member
    My goal is to lift heavy.
    As much as I can manage for 8-10 reps.

    I keep getting recommendations from people (like my chiropractor) to lift less weight, and do higher reps.

    what would be the benefit of light weights/more reps as opposed to lifting heavy?

    Do you know why your chiropractor is telling you to lift lighter? If you lift heavy, your muscles will get strong, which means less knee and back pain, which means fewer trips to him.
  • Journeyingascrystal
    Journeyingascrystal Posts: 195
    well Lizzy Pooh.. as you know I am in training for Figure Competition.. thats EXACTLY what they have me doing.. and I mean HIGH reps.. like 30 -50 depending on the exercise.. It is SUPPOSED to tone/lean.. allow for LONG beautiful muscles. All i know is.. I AM IN PAIN.. I never knew light weights could do this. I would say give it a try.. because I didnt feel this much action when i was lifting heavier... I'm new to it.. so i will update by month's end with before and progress pic..
  • thefuzz1290
    thefuzz1290 Posts: 777 Member
    well Lizzy Pooh.. as you know I am in training for Figure Competition.. thats EXACTLY what they have me doing.. and I mean HIGH reps.. like 30 -50 depending on the exercise.. It is SUPPOSED to tone/lean.. allow for LONG beautiful muscles. All i know is.. I AM IN PAIN.. I never knew light weights could do this. I would say give it a try.. because I didnt feel this much action when i was lifting heavier... I'm new to it.. so i will update by month's end with before and progress pic..

    You can't lengthen muscles. Their size is predetermined by genetics.
  • Journeyingascrystal
    Journeyingascrystal Posts: 195
    well Lizzy Pooh.. as you know I am in training for Figure Competition.. thats EXACTLY what they have me doing.. and I mean HIGH reps.. like 30 -50 depending on the exercise.. It is SUPPOSED to tone/lean.. allow for LONG beautiful muscles. All i know is.. I AM IN PAIN.. I never knew light weights could do this. I would say give it a try.. because I didnt feel this much action when i was lifting heavier... I'm new to it.. so i will update by month's end with before and progress pic..

    You can't lengthen muscles. Their size is predetermined by genetics.

    i know you cant lengthen.. LMAO.. i mean they will look lean instead of bulky...
  • SandyChampWins
    SandyChampWins Posts: 133 Member
    Less chance of injury!
  • lacroyx
    lacroyx Posts: 5,754 Member

    what would be the benefit of light weights/more reps as opposed to lifting heavy?

    my opinion? if you have never lifted before and are just starting out and learning it's ideal to avoid injury.
  • squishycow7
    squishycow7 Posts: 820 Member
    Less chance of injury!

    ^ as a chiropractor, he is probably recommending lower so that you do not strain your back...

    that being said, if you can handle higher weights, it will strengthen your muscles (duh) and therefore put less strain on your back on a daily basis.


    edit to fix my horrendous spelling :D
  • scott091501
    scott091501 Posts: 1,260 Member
    Less chance of injury!

    Or you could lift with proper form and have zero chance whether lifting heavy or light
  • jcmk87
    jcmk87 Posts: 57
    Heavy weights on a low rep range = Strength
    Lighter weights on a higher rep range = Hypertrophy (Getting bigger)
  • SassyCalyGirl
    SassyCalyGirl Posts: 1,932 Member
    low weight high reps for lean tone muscles
    heavy weight low reps for more bulk

    just depends what you are looking for.
  • Journeyingascrystal
    Journeyingascrystal Posts: 195
    this is a good thread.. i think its fair to say I love low weights high reps.. and its new to my world... I definitely feel more like I hold form while lifting.. so I think you Guyses are dead on about less chance of injury.. never thought of that!
  • scott091501
    scott091501 Posts: 1,260 Member
    well Lizzy Pooh.. as you know I am in training for Figure Competition.. thats EXACTLY what they have me doing.. and I mean HIGH reps.. like 30 -50 depending on the exercise.. It is SUPPOSED to tone/lean.. allow for LONG beautiful muscles. All i know is.. I AM IN PAIN.. I never knew light weights could do this. I would say give it a try.. because I didnt feel this much action when i was lifting heavier... I'm new to it.. so i will update by month's end with before and progress pic..

    Toning and leaning out comes from diet and cardio. Women will not get bulky from lifting heavy
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    low weight high reps for lean tone muscles
    heavy weight low reps for more bulk

    just depends what you are looking for.

    Bullpoopie.

    http://www.myfitnesspal.com/blog/LorinaLynn/view/i-don-t-want-to-be-bulky-221294
  • tabi26
    tabi26 Posts: 535 Member
    well Lizzy Pooh.. as you know I am in training for Figure Competition.. thats EXACTLY what they have me doing.. and I mean HIGH reps.. like 30 -50 depending on the exercise.. It is SUPPOSED to tone/lean.. allow for LONG beautiful muscles. All i know is.. I AM IN PAIN.. I never knew light weights could do this. I would say give it a try.. because I didnt feel this much action when i was lifting heavier... I'm new to it.. so i will update by month's end with before and progress pic..

    You can't lengthen muscles. Their size is predetermined by genetics.




    i know you cant lengthen.. LMAO.. i mean they will look lean instead of bulky...

    The reason alot of women give up on strength training, or never start is because they fear the "bulk" From what I've learned women CANNOT get bulky with out the help of hormone/steroid supplements. Also, women who do try lifting and see "bulky" type results need to understand that when you first start training a muscle, it retains WATER to help rebuild the "damage" you've done to it. So for the first month maybe more, your muscles may look "bulky" to you, but after some time they will stop retaining that much water, and will "lean" out.

    Just wanted to put that on the thread so other women reading this topic don't get put off by the word "bulk". Bulk will not happen for you unless you're a serious bodybuilder taking something to help you out :)
  • boxingday2010
    boxingday2010 Posts: 26 Member
    low weight high reps for lean tone muscles
    heavy weight low reps for more bulk

    just depends what you are looking for.

    Yup I agree.
    But don't worry you will still get stronger with low weight-high rep because as you continue with let's say 10 lbs for 20 reps, that'll begin to get easier the more you lift and you'll probably want to go up in weight as it gets easier so you don't plateau.
  • hottottie11
    hottottie11 Posts: 907 Member
    Muscle Endurance.

    Also lifting heavy doesn't create bulk in women esp in a deficit and EVEN at a surplus, ask my girl Rae. She gained 11 lbs and look tighter and leaner than she did before she start bulking.

    I also never heard of figure competitors lifting low weights at high reps. They train heavy and hard to get that body.

    Benefits of lifting heavy:

    http://www.myfitnesspal.com/topics/show/518789-the-difference-weight-lifting-makes
  • hottottie11
    hottottie11 Posts: 907 Member
    I just wish the bulking myth would just go away...urgh

    Also:

    Lengthening muscles and "toning"" muscles...shudders
  • scott091501
    scott091501 Posts: 1,260 Member
    Please stop perpetuating this muscle endurance crap. Type I muscles are the endurance and balance muscle set and are minimally effected by lifting whereas type II are the fast twitch/lifting muscles.
  • Lizzy_Sunflower
    Lizzy_Sunflower Posts: 1,510 Member
    I KNOW I will not get bulky muscles, I do not have enough testosterone as a female to get "bulky".

    That said, because I went to the chiro due to back strain, it makes sense that he might be recommending this to reduce the chance of injury.

    I do think it is interesting that some of you have said that high reps/low weight build endurance while low reps/heavy build strength. I wonder if this is true.
  • htimpaired
    htimpaired Posts: 1,404 Member
    Heavy weights on a low rep range = Strength
    Lighter weights on a higher rep range = Hypertrophy (Getting bigger)

    My understanding has always been high reps/low weight is the exact opposite-lean and toned but not bulking.
    Now of course women don't bulk (or it's very hard to) but some people do prefer to train that way.

    I guess it depends on the person. I've tried both ways, and noticed my body looks more toned with heavy weights/low reps. When I was doing the light weight workouts I felt more....fluffy? puffy? Not what I wanted...I guess try both and see what you like better. The best workout is the one you feel comfortable doing!
  • badgerbadger1
    badgerbadger1 Posts: 954 Member
    I just wish the bulking myth would just go away...urgh

    No kidding. There's so much misinformation in this thread.

    Lifting Barbie weights for endless reps is a serious waste of time. It will get you nowhere. Lift heavy or go home.
  • hottottie11
    hottottie11 Posts: 907 Member
    I just wish the bulking myth would just go away...urgh

    No kidding. There's so much misinformation in this thread.

    Lifting Barbie weights for endless reps is a serious waste of time. It will get you nowhere. Lift heavy or go home.

    Right. Or stay in cardio canyon
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    wow... lots of bad/misleading info here.

    well Lizzy Pooh.. as you know I am in training for Figure Competition.. thats EXACTLY what they have me doing.. and I mean HIGH reps.. like 30 -50 depending on the exercise.. It is SUPPOSED to tone/lean.. allow for LONG beautiful muscles. All i know is.. I AM IN PAIN.. I never knew light weights could do this. I would say give it a try.. because I didnt feel this much action when i was lifting heavier... I'm new to it.. so i will update by month's end with before and progress pic..

    It doesn't tone anything... that's a misnomer. The lighter the weight and the more reps you do, the more aerobic the exercise becomes. This increase oxygen uptake which increases cals burned. As a result (assuming a good diet), you shed more fat which exposes the EXISTING muscle underneath.
    Less chance of injury!

    This. My assumption is that your dr is recommending lighter weight so you can get a feel for proper form and have less chance of injury. Yes, as someone else said, you could do heavier weight with proper form and have little risk of injury, but for most people new to lifting, form is something that comes with practice unless you have someone right there next to you to instruct/correct you on form.

    He may also be "old school" and still follow a lot of the older theories/practices. Your best bet is to have this conversation with him, not us.
    Heavy weights on a low rep range = Strength
    Lighter weights on a higher rep range = Hypertrophy (Getting bigger)

    There is some variation here based on individual responses to lifting but generally speaking
    4-6 reps = strength
    6-10 reps = size
    low weight high reps for lean tone muscles
    heavy weight low reps for more bulk

    just depends what you are looking for.

    No, that's backwards. And see my previous comment about "toning"
    well Lizzy Pooh.. as you know I am in training for Figure Competition.. thats EXACTLY what they have me doing.. and I mean HIGH reps.. like 30 -50 depending on the exercise.. It is SUPPOSED to tone/lean.. allow for LONG beautiful muscles. All i know is.. I AM IN PAIN.. I never knew light weights could do this. I would say give it a try.. because I didnt feel this much action when i was lifting heavier... I'm new to it.. so i will update by month's end with before and progress pic..

    Toning and leaning out comes from diet and cardio. Women will not get bulky from lifting heavy

    And genetics... but true - women won't get bulky (naturally) without an obscene amount of dedication - far more than what it typical on this site. And even that I would hesitate to call bulky (though it is a look a lot of women don't prefer).


    .
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    oh wow... lots of good info came as I was typing up my responses. Earlier posts in the thread = bad, later posts = good.
  • k2quiere
    k2quiere Posts: 4,151 Member
    I would think that low weight/high reps would keep your heart rate up, thus moving into cardio range, which, if your chiro knows you're trying to lose weight, might be what he thinks will help. Of course, losing weight helps with misalignment-type pain.

    I'd be interested to know what your chiro would say if you asked him (her) this question.
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    my purse weight 5 pounds and i can lift it all day long without any difference. Lifting heavy is giving me the results and i have yet to hurt myself. Endurence training has it´s place but if you want to look good....it is useless. Since women have more endurence fibers in their muscle then men, the low weight high rep theory was born (60's...70's) but since then, studies show that low rep / high weight has a bigger impact on long term health and long term quality of life.
  • jjblogs
    jjblogs Posts: 327 Member
    I started heavy lifting at the rack 3 weeks ago, and I'll never go back. In three weeks, I feel stronger, my workout shorts are getting very loose (losing inches obviously), and my mental health is at it's peak. Endorphins are freaking awesome.

    I had been doing lots of squats and lunges, etc before heading to the bars, but since i've been lifting HEAVY with the bars I feel like a new person. I'm not kidding you. I love going to the gym like never before.

    Women, if you go to the gym, you MUST TRY IT. You will NOT bulk, and you'll notice your stomach trimming out just by using that freaking bar! You work your core with every exercise. JUST DO IT!
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