We often think of Arnold or Rock when we think of lifting weights and bodybuilding.
A client recently asked me this question. Is it better to lift heavy weights or do more repetitions?
Heavy weights or more repetitions
This is such a great question with many different perspectives. It depends on your goals and what you want to accomplish.
The question of strength
Let’s first talk about strength and why we need to be strong. As we age, we strive to maintain our independence and prevent disability. Many studies have shown that older adults fear disability and dependence more than death. Maintaining our independence to perform normal activities of daily living is a key factor in ensuring we have the quality of life we desire. For that, we need to be strong.
Frailty is not something we strive for but often accept as part of aging. There is so much we can do to prevent fragility as we strive for a better healthspan.
Strength training with heavy weights
Lifting heavy weights will build strength and muscle. TRUE. Lifting heavy weights with low reps, like our bodybuilder friends won’t help you lose weight if that is your purpose.
Lighter weights and more repetitions
High reps (12 or more reps per set) will build muscular endurance, but won’t make you look “bulky”.
Many men like to lift HEAVY. I have seen that in older male clients I have trained. They want to train like they did when they were younger. HOWEVER. Lifting heavy weights do build muscle, but constantly upping the weight exhausts the body and can lead to injury. As the weight gets heavier, the form that is needed to lift heavy needed may be lost. Why? Simply because the weights are too heavy. It’s just not wise to go so heavy and get injured.
Using lighter weight with a higher number of reps won’t necessarily grow your muscles, but it will make them strong.
By light, I don’t mean a 2-pound weight. I mean more like 5 -12 pound range. I see people using 2-pound weights for a 12 rep exercise and they wonder why they don’t see good results and definition in their arms. Kick up the weight to where you are fatigued at 12 reps. Just because you are older, doesn’t mean you have to lift feathers.
Choose your reps and sets for your goals
Fat loss: One to 3 sets of 10 to 12 reps using enough weight that you can only complete the desired reps and feel it.
Build muscle: Three or more sets of 6 to 8 reps to fatigue. For beginners, go slowly and start with more frequent reps to get a higher level of conditioning before going to this level.
Will lifting weights make me look bulky
The simple answer is No. Many women fear if they lift weights, they will get bulky. Unless you are training with very heavy weights for a competition, you really won’t build those big muscles, but you will look good. If you can do 3 sets of 10 – 12 reps to fatigue, that will be your sweet spot.
The general rule of thumb is exercising with higher reps is used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength.
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