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Yahoo
4 days ago
- Health
- Yahoo
High reps light weight vs low reps heavy weight: which is best for muscle growth?
When you buy through links on our articles, Future and its syndication partners may earn a commission. Step foot in the gym and you'll likely spot two types of lifters: one busting out endless reps with lighter weights, and another lifting heavy loads for considerably less reps. Both have equally impressive physiques, but does one promise more muscle gains than the other? While both training styles can lead to muscle growth and increased strength, they impact muscle development differently. Below, with the help of an expert, we explore whether one is better suited to your goals. Yes – you absolutely can build muscle by reaching for a lighter pair of dumbbells and performing more reps. 'It can stimulate just as much muscle growth as fewer reps with heavy weights, provided you're working at a similar level of effort and pushing close to failure,' explains Steve Chambers, Personal Trainer and Gym Manager at Ultimate Performance. By 'pushing close to failure' Steve is referring to either muscular failure – when you can no longer push the weight for an extra rep – or technical failure – when you're too fatigued to complete another rep without your technique breaking down. 'If you stop well short of failure – for example, you know you've got at least two to eight more reps in the tank on your final set – it simply will not be challenging enough to stimulate muscle growth,' he says. "But, when lighter loads are taken to the point where you physically cannot perform another rep without your technique completely collapsing because the target muscle is on fire, then that can activate the same muscle-building process as heavier weights with lower reps.' Using lighter loads and performing more reps also offers other benefits; it's less taxing on your joints and nervous system – making recovery easier – and it can help you accumulate more volume, more quickly. 'For beginners or gym goers with very limited experience, moderate to high rep ranges with lighter loads are also ideal because it can help develop safe movement patterns by focusing on perfect form, setting a platform from which they can build greater volume and minimise injury risk,' Steve says. The most important thing to remember if you are using lighter loads, according to Steve, is maximum intensity. 'If you're using light weights and stopping long before fatigue sets in, you're unlikely to see much muscle growth. Like heavy lifting, effort and progressive overload are essential, so don't fall into the trap of thinking light weights means you can coast through a set.' Yes, you absolutely can also increase muscle mass using heavier loads and lower reps. 'This type of training helps the body become more efficient at activating your fast-twitch muscle fibres, which are the ones most responsible for explosive strength and muscular size,' Steve explains. A study published in the Journal of Strength and Conditioning Research supports this idea. Researchers compared two groups of lifters training to failure – one using high reps with lighter weights, the other using low reps with heavier loads. The results? Both groups saw similar gains in muscle size. Although, when it came to building maximal strength, the low-rep, heavy-weight group had the clear advantage. If you're therefore looking to build maximal strength, this is your best bet. Although, Steve does caveat there are trade offs to training in this way: 'Heavy lifting places more stress on the joints and the nervous system, which increases the demands on your recovery, and will also requires longer rest periods between sets - typically 3 to 5 minutes - reducing the total number of reps and sets you can complete in a given session.' Plus, those who aren't experienced lifters may be at a higher risk of their form breaking down, increasing the likelihood of injury. No – whether you want to lift heavier weights with lower reps, or lighter weights for more reps, you can still successfully build muscle doing either. The most important thing is about lifting close to failure. 'For anyone deliberating between high reps/low weights or low reps/high weights, the most important thing to consider is that the real key to building muscle is the intensity with which you train, how well you execute each movement, and your diet,' says Steve. Also, don't forget, if you want to focus more on strength, as well as muscle, then you're better off lifting heavier loads. However, studies have shown that you don't need to go all out to failure, as that would also be a one-way ticket to overtraining.
Newsweek
14-06-2025
- Health
- Newsweek
Woman Wants to Improve Mental Health Before 50th, Then She Dropped 100lbs
Based on facts, either observed and verified firsthand by the reporter, or reported and verified from knowledgeable sources. Newsweek AI is in beta. Translations may contain inaccuracies—please refer to the original content. Growing up in New England in the late 1980s and 1990s, Lisa Fuller recalls a childhood fueled by microwave meals and as she got older, her eating habits shifted to fast food and frequent dining out. By age 30, Fuller was obese. An active day for her amounted to only 1,000 steps, and her lifestyle took a toll not only on her physical health but also on her mental well-being. She relied heavily on medication to manage anxiety, panic disorder, and obsessive-compulsive disorder (OCD). "In my forties, I gave up the notion that I would get better and just conceded that this is just how it goes with aging—I would just get fatter and unhealthier until I eventually die," Fuller, a mom of one, told Newsweek. In May 2024, she reached her heaviest weight of 253 pounds. With her 50th birthday approaching in August this year, she decided it was time to make a change. Fuller weighed 253lbs at her heaviest and wore size 28-30 clothing. A more recent image showcasing her size 4 physique, weighing 143lbs. Fuller weighed 253lbs at her heaviest and wore size 28-30 clothing. A more recent image showcasing her size 4 physique, weighing 143lbs. Lisa Fuller/Ultimate Performance "I suddenly felt an overwhelming drive to take back my life and really, truly, make sure I live in the time I have left," she said. "I was tired of being the only fat person in the room, and I hated that my son was 24 and had never seen me healthy." Having never stepped foot inside a gym, Fuller was consuming around 5,000 to 6,000 calories per day. This included more than five cocktails a night. Combined with her history of mental health struggles, she knew she needed support. Living in Amsterdam, the Netherlands, she turned to Ultimate Performance (UP), a global personal training company. Her new routine involved two weekly weight training sessions with her trainer, Konstantinos Koniaris, and walking 10,000 steps per day. Several months later, she added an additional weight training session, increased her steps to between 15,000 and 20,000 daily, and incorporated 30 to 45 minutes of stationary bike cardio four times a week. Her calorie intake has decreased massively, starting at 1,790 calories and eventually reduced down to 1,390 calories. Now it is 1,940 calories per day as she is focusing on building muscle. Today, she rarely drinks alcohol and her diet mainly consists of meat, vegetables or salad, Greek yogurt and nuts. Fuller with her son, 24, and a recent image of her posing in the middle wearing a blue two piece. Fuller with her son, 24, and a recent image of her posing in the middle wearing a blue two piece. Lisa Fuller She said: "I fully expected to fail at this. Because of that, I didn't tell anyone I was doing it. Only a handful of people I worked with, and my spouse and son knew. I didn't want anyone to know because I was sure I would give up, as I had many times before during the past two decades of being obese." But she didn't give up. Exactly one year later, she had dropped 110 pounds, reaching a 143-pound, size 4 body. "To be fit just in time for my 50th is truly unreal—like it doesn't feel real," she told Newsweek. "Even when I started this program, my goal wasn't to get 'fit' because I thought that was impossible. My goal was only to be healthy enough that I wasn't waking up in a panic every night afraid I was going to die." Lisa Fuller with her personal trainer Konstantinos Koniaris in the middle of her journey and recently. Lisa Fuller with her personal trainer Konstantinos Koniaris in the middle of her journey and recently. Ultimate Performance Although the physical benefits were a motivating factor, it's the mental health improvements that have been most profound. "I have a long history of anxiety, panic, and OCD. This became severe enough in the past that I was hospitalized for it in 2009. At that time, I was put on a whole variety of medications and some things worked better than others, but nothing 'fixed' me fully," she said. "I didn't want to live on psych drugs, so I made a big effort to wean off everything I could and do my best to manage what I could without medication." Just before she started the program, Fuller accidentally ran out of her prescription for Prozac, an antidepressant. Though it's not advised to abruptly stop medication, she decided to continue without it since it was already nearly out of her system. "I didn't make a proactive, deliberate choice to stop Prozac because I was starting the program, but it worked out that way by accident. So, I decided to go as long as I could without it," she said. "I honestly thought at most I might make it to two months. And now, six months into my program, not only have I not needed it, but I also haven't even thought about it." Even while on medication, Fuller experienced panic attacks and frequent nighttime awakenings. She told Newsweek: "It used to take me around three hours to fall asleep most nights because my anxiety would be so high at the end of the day. Now I fall asleep almost immediately and only get up to go to the bathroom. And I don't have panic attacks anymore—at night, or in the day. "I never expected this outcome. It wasn't even something I 'hoped' for because, honestly, I didn't think it was a possibility. My focus was on my physical health. I expected I would, in general, feel better mentally, but I didn't expect this. I truly feel like this has given me a second chance at life."
The Independent
27-02-2025
- Health
- The Independent
5 ways to swap sedentary habits for healthier ones
New research from Sport England reveals that over a third of adults in the country's most deprived areas are not getting enough physical activity. The public body also found that women, individuals from lower socio-economic backgrounds, and Black and Asian communities continue to be less active than others, while fewer than half of children meet the Chief Medical Officer's recommended daily physical activity guidelines. With most things just a click away, it's easy to fall into sedentary habits that can harm our physical and mental health. However, small, intentional changes can make a big difference in shifting from a sedentary lifestyle to one that fosters health and vitality. Here are some reasons why sedentary behaviour is bad for your health and five easy ways to swap some lazy habits for healthier ones… What is classified as a sedentary habit? 'A sedentary habit is any behaviour that involves prolonged sitting or low activity, such as excessive screen time, long periods of sitting at home or work, extended commuting, and reading without moving for a long time,' says Sarah Campus, personal trainer and founder of LDN MUMS FITNESS. Why is it important to be active and move your body on a regular basis? Consistent movement helps boost physical health and mental wellbeing. 'In particular it helps improve cardiovascular health, strengthens muscles and bones, boosts metabolism, and prevents conditions such as obesity, diabetes, and heart disease,' says Campus. 'Physical activity also boosts your mood, reduces stress, and supports cognitive function which, as a result, leads to better mental wellbeing. 'Movement doesn't haven't to take a long time, just as long as you are consistent with it.' So, here are five ways to replace a sedentary habit with a healthier one… 1. Swap the lift for the stairs This is an easy way to burn more energy throughout the day and get some extra steps in. 'Of course, if you work on the 24th floor, no one expects you to crawl your way to your desk every morning. But if you have just a few flights, go the old-fashioned way – by foot,' suggests Emily Schofield, personal trainer at Ultimate Performance. 'Or take the lift to the 20th floor and hike the last four. 'Don't be the person that takes the lift to the first floor.' 2. Try a standing desk rather than sitting Using a standing desk can do wonders for your posture, reduce back pain, and increase your energy. 'If you spend the majority of your day at your desk, you might as well be standing,' says Schofield. 'While the number of calories expended standing at your desk vs sitting is not massive, you'll be much more likely to move around if you're already on your feet rather than slouched in your office chair. 'You will also be doing yourself a massive favour when it comes to your posture. Sitting for long stretches of time can cause both back and neck pain.' 3. Move around rather than staying at your desk all day 'Take frequent breaks and try to stand, stretch, or walk for a few minutes every hour,' suggests Campus. 'You can also set movement reminders and use alarms or apps to prompt breaks.' So, try to avoid eating your lunch at your desk. 'Instead, eat outside and take a short walk,' recommends Campus. 4. Do your shopping in person rather than online The internet has made our lives much more convenient which saves us a lot of time, but it can also foster laziness. 'If you need shopping, physically go to the actual store for some shopping. Stroll through the aisles and carry your groceries in from the car,' advises Schofield. 'This is old fashioned, I know, but there's really no reason to constantly use online shopping delivery sites. 'If you want to read a new book, make your way to your nearest bookshop and pick it up rather than ordering it.' 5. Go on a morning walk instead of sleeping in Resist the temptation to lie in bed all day, and wake your body and mind up with some movement. 'Start the day with a morning walk, yoga, or a quick workout to wake yourself up,' recommends Campus.
