For example, a 2010 study published by the American Diabetes Association evaluated the effects of a 16-week resistance training program on middle-aged men and women with type 2 diabetes.(2). Using light weight and high reps will burn more calories during the workout. It's not so much the number of reps and sets as it is overall consistency that makes strength training such a meaningful part of your weight loss program. While you can physically figure out your 1 rep max in the gym, many people simply use a 1 rep max calculator. The kicker: The subjects who lifted weights and the subjects who did cardio lost the same amount of weight overall. When it comes to working out for weight loss, most people think of cardiovascular-based exercises like jogging on a treadmill or riding a stationary bike. Heavier weights also give your body a reason to hang on to hard-earned muscle as you lose weight. When it comes to bulking up, training volume and diet play more important roles that the number of reps you do in terms of maximizing your muscle-building potential. When you lift more weight, add more reps, or do both appropriately with good form, you’re nudging your body toward continually improved fitness and strength. With nothing but natural, proven ingredients for maximal gains in size and strength. More Reps or More Weight for Fat Loss? When it comes to strength training, you’ll usually be working at or above 70% of your 1 rep max (1RM) — 100% of your 1RM would represent the maximum amount of weight you can lift for 1 rep. So we’ve done 6 exercises, 3 sets of each, and worked in a rep range of 8-20 (or more for pushups). A JYM Army member asks, "Are high reps best for fat loss?" “Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise.”, “A High-Protein Diet With Resistance Exercise Training Improves Weight Loss and Body Composition in Overweight and Obese Patients With Type 2 Diabetes”, “A meta-analysis of the factors affecting exercise-induced changes in body mass, fat mass and fat-free mass in males and females.”, “Increased energy requirements and changes in body composition with resistance training in older adults”, “Resistance Training Conserves Fat‐free Mass and Resting Energy Expenditure Following Weight Loss”, “Comparative Effects of Light or Heavy Resistance Power Training for Improving Lower Extremity Power and Physical Performance in Mobility-Limited Older Adults”, “Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men”, Lose Fat Without Losing Muscle: 8 Expert-Backed Tips. After 16 weeks of training, the researchers ultimately found that the high resistance group, on average, saw the greatest results — their power output increased by 42%. On the intense end of the spectrum, powerlifters and many competitive bodybuilders pair very low reps (1 to 5) with extremely heavy weights (90-95% of their one-rep max).Why does this work? It's not so much the number of reps and sets as it is overall consistency that makes strength training such a meaningful part of your weight loss program. Lift moderate to heavy weights for sets of 3–8 reps 2–3 times per week to maintain muscle mass. In fact, without enough calories and protein, you won’t be able to pack on lean muscle mass no matter how much time you spend at the gym. Perform high-intensity interval training 2–3 times per week to stimulate fat loss. You’re taking control of your fitness and wellness journey, so take control of your data, too. Although some people may work up to their true 1 rep max, many rarely go above 90 – 95%. Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice. Group 1 performed 25 – 35 reps per set and group 2 performed 8 – 12 reps per set. Taking your sets to muscular failure can be extremely taxing on your muscles, which in addition to burning more calories, can also help to improve your body composition. More Reps or More Weight to Build Muscle? On average, the thickness of participants’ elbow flexors increased by 5.3% for the high-load group and 8.6% for the low-load group. Michael Turner, M.S. However, the low resistance group also saw significant results with an average power increase of 34%. And you can hit those goals you made for yourself quicker with the Ripped Rooster Fat … For fat loss, nothing. Having more muscle can actually help progress your weight loss, according to coach Brad Gouthro. While the intensity of your workout is an important factor when it comes to weight loss, your diet plays a far greater role, no matter what kind of exercises you’re doing. This means that you burn more calories than you take in — normally by … While it’s true that these kinds of exercises can help when it comes to weight loss, research shows that lifting weights may be just as effective for shedding some excess pounds. A former college baseball player turned powerlifter, he earned his Master’s degree in Exercise Science from Adelphi University. As opposed to strength training, an endurance-based lifting program is geared towards building up your muscles’ oxygen uptake, not your strength. You can read more from Tony at bonvecstrength.com. It’s probably no surprise that the most heated debates usually involve food, but there’s a hotly debated topic that comes up a lot in the fitness world: Is it better to use light weights and high repetitions or heavy weights and low repetitions for fat loss? One of the most obvious ways to increase the intensity of your workout is to use heavier weights. Instead, stick to moderate weight and moderate reps. Although different training approaches may be slightly better suited for some goals as opposed to others, the fact of the matter is that you can still make significant improvements in the weight room no matter whether you do more reps or more weight. On the flip side, if you’re looking to build muscle, you need to be progressively increasing your training volume over the course of your program, no matter whether that means upping the number of reps you do or the amount of weight you lift. See, this poor, misguided fellow thinks that he should be working out like this to lose fat. The proven rep range for increasing strength is one to six reps. Instead, do full-body exercises in a circuit, performing high reps with limited rest. And weight loss/fat loss is a result of creating a calorie deficit. Push yourself hard! And yes, he may lose fat with such an approach – but he is also almost guaranteed to lose a good amount of his hard-earned muscle in the process. All study participants ate 1 of 2 hypocaloric diets, consisting of either high carb or high protein. This sort of training induces a large dump of growth hormone (GH) in your body. If you want to increase strength while doing higher repetitions, do a combination of high and low reps. Do: Lift weights 2–3 times per week, using compound exercises like squats, deadlifts, pushups and rows. 10 Most Popular Make-Ahead Breakfasts of 2020, 15 Fall Breakfasts With up to 33 Grams of Protein, Your Quick and Easy 1-Week Core Workout Guide, 15 Make-Ahead Breakfasts Under 300 Calories. In basic terms, you can think of weight training as existing on a spectrum, with strength training existing on one end and endurance training on the other. Another way to up the intensity in your workout is by lifting to failure. Instead, the key factor when it comes to weight loss is intensity. When it comes to building muscle, you’ll most likely need to be working with weights that you’re able to perform 6 – 12 reps with per set in order to maximize your muscle-building potential. MYTH: CARDIO BURNS MORE CALORIES THAN LIFTING WEIGHTS. From there, half of each diet group participated in resistance training 3 days a week while the other half did not. For a trainer who wants to burn fat, one of the questions asked is, whether to do more reps or more weights for fat loss. That said, to maintain the most muscle possible, you have to lift weights that are heavy enough to convince your body that it still needs that muscle tissue. In a sense, light weights and high reps provide more of a “cardio” style workout for your muscles, since the emphasis is not on extreme muscle exertion or using super heavy weight resistance. Fact: Light weights with high reps alone don’t tone muscle or burn fat. As you can see, there were more reps total in the power training protocol. While high reps with light weight to fatigue can create a muscular response, it does not necessarily remove fat better than low reps with heavy weight. The lesson? In this video I explain why the answer is yes, and no. But that doesn’t mean you can’t lift lighter and still increase the intensity. This makes sense, because there's an inverse relationship between reps and … On the other side of the spectrum lies endurance training. However, some research does shows that higher rep ranges performed to failure may have similar effects when it comes to bulking up. It’s an age-old question and one we get here at Dioxyme all the time: “Should you do more reps or more weight?” While both approaches can be beneficial, choosing which one is right for you ultimately depends on a number of factors. Do: Use light weights and high reps, but not in the traditional sense of weightlifting. Strawberry jam versus grape jelly. On the strength side of the continuum, you’ll be working with heavier weights, which ultimately means that you won’t be able to do as many reps per set. The key is starting with a weight that makes it tough to finish 10 reps. After those first 10, rest for a minute, then try another 10 reps. These findings seem to suggest that the number of reps you do and the amount of weight you lift may not matter all that much when it comes to losing weight. The most efficient way to lose fat fast is to create as large a metabolic disturbance as possible during your workouts. In simple terms, that means that over the course of your training program, you need to be progressively increasing the amount of weight you lift or the numbers of reps you do in order to see results. Lower reps using a higher weight as a % of your 1RM is optimal for building strength. How Many Reps Should I Do While Strength Training to Lose Weight? This will help you see even more benefits from weight lifting for fat loss. The only way to reduce your fat mass is to create a need for the reserve energy source. Exclusive content is on the way! Your strength and the weights you lift have an inverse relationship, meaning that the more weight you lift, the fewer number of reps you’ll be able to do and vice versa. For example, on the bench press, chose a weight at or below 65% or your 1RM max and count to four as you lower it to your chest. Unsurprisingly, the goal of strength training is to make your muscles stronger, which doesn’t always mean making them bigger. At the conclusion of the study, researchers ultimately observed significant increases in muscle thickness in both groups. Resistance training using moderate to heavy weights gives your body a reason to hold onto muscle tissue. Lift moderate to heavy weights for sets of 3–8 reps 2… The goal is to have more muscle mass and less fat mass, despite your bodyweight. Quad thickness also, on average, increased by more than 9 percent for both groups. If you do not know your 1-rep max, choose a weight that allows you to correctly perform 6-8 repetitions of an exercise for 3 sets. | Livestrong.com. With that being said, numerous studies have demonstrated that resistance training helps to preserve fat-free mass during weight loss, which helps to improve your body composition to a greater degree than diet alone.(3)(4)(5). Join 12,178 subscribers for the latest nutrition research, fitness tips, and discounts. TO GET REALLY STRONG In the end, nutrition has the biggest impact on overall weight loss, but using a combination of strength training (heavy weights, low reps) and HIIT (light weights, high reps) can help you lose more fat and keep more muscle. READ MORE > SHOULD YOU LIFT WEIGHTS TO FAILURE? Eat enough protein to maintain muscle (about 1 gram per pound of body weight). Fat on your body is the reserve energy source. Some people assume using light weights for higher reps is the best way to lose fat (women in particular are often afraid lower reps will make them big and bulky). For many, that means starting the New Year making some changes with a weight loss based resolution. College of New Jersey researchers found that when subjects used a weight that allowed them to complete 10 reps on the bench press, they burned about 10% more calories than when they used a weight that limited them to 5 reps. For instance, jump squats or other … But let’s move on to the next potential reason. squats, deadlifts, bench press). In order to maximize your weight-loss potential, you’ll need to be working at a high intensity when you’re in the gym. But lower rep ranges seem superior for fat loss. To ramp up your metabolism which can help you burn calories to lose fat, you need more muscle. So while fewer reps and more weight may yield the best results, it doesn’t mean that it’s the only way to increase your strength. While more studies are needed to compare the fat loss effects of high reps vs. low reps, substantial evidence is mounting that it’s not necessarily the amount of weight that is used, or the number of repetitions that helps burn the most … In fact, if you’re eating a hypocaloric diet, you can lose weight without exercising at all. As you can see, there’s no single answer to how many sets and reps you’ll do in a fat loss workout, but as you know, one of the keys to fat loss success is variety in training. Resistance training using moderate to heavy weights gives your body a reason to hold onto muscle tissue. Rowing can boost weight loss To lose weight, you need to develop a calorie deficit. That said, when you add weight … A combination of heavy strength training and high-repetition metabolic conditioning is the most effective and scientifically proven way to lose fat and maintain muscle. Strength training is great for weight loss because it does a few things: boosts your metabolism, builds muscle (auf wiedersehen, fat! At the conclusion of the study, researchers ultimately found that both of the groups that did resistance training lost significant amounts of weight, however, the group that was also assigned to a high protein diet ultimately lost the most — they lost an average of 6.4kgs of fat mass and over 8kgs of total body weight. (6) Group one did high resistance exercises (70% 1RM) and group two did low resistance (40% 1RM). To lose weight, it is recommended to lift between 60-80% of your 1-rep max to stimulate muscle growth and loose fat. MyFitnessPal provides powerful tools that make it easier for anyone to live a healthier life by tracking their meals and physical activity. This does not work for every exercise, but it will work for many of the most important exercises (i.e. Athletes of all types are realizing its benefits, yet when it comes to the general population, there are some strength training myths that refuse to die. Are Resolutions Just Another Form of Procrastination? So we need to burn more energy than we take in to burn fat. See HIIT methods below for examples. What burns more calories: higher reps or heavier weight low reps? Focused nutrition and high-intensity interval training (HIIT) take care of fat loss, while strength training will help you keep the muscle you already have. Some debates may never be settled, like: “To-MAY-to” versus “to-MAH-to.” Creamy versus chunky peanut butter. Fact: Heavy weights build strength, which helps you maintain muscle while losing fat. Please fill out this field, it's required. We’ll cover things like rep ranges and 1 rep max percentages, as well as how to choose the approach that best fits your goals. Thank you! Fat loss comes from having a deficiency of energy consumed. Do:Lift weights 2–3 times per week, using compound exercises like squats, deadlifts, push-ups, and rows. Moderate reps with moderate weight is optimal for hypertrophy. That answer may seem like a cop-out, but it’s accurate. During pre-contest season, they strip away the fat through diet and training, which consists of weight training at higher reps with shorter rest periods. There is an initial belief that if you want to burn more fat, you should perform a lot of reps. But that doesn’t necessarily mean you can’t still build muscle lifting lighter with more reps. For example, a 2006 study recruited 52 participants and placed them in one of two groups in which they were asked to partake in a lower body workout routine twice a week. ET. Most endurance-based programs will have you working with rep ranges at or above 20 reps per set. Most hypertrophy-based weight lifting programs utilize rep ranges between 6 – 12 reps per set, usually between 65% – 80% 1RM. How Fat Loss Works. You can mix up your strength sessions by doing a day of lighter weight and more reps (four sets of 15 squats with 10-pound dumbbells) or fewer reps and heavier weight (three sets of … While it’s true that these kinds of exercises can help when it comes to weight loss, research shows that lifting weights may be just as effective for shedding some excess pounds. High reps with low weight … Popular search terms: Whey Protein, Creatine, Multivitamin, CLA, TDEE Calculator, Nootropics, Burn Fat, Build Muscle, Energy. IMO, you burn very few calories ( 200-300 at max ) by weight training alone. Perform 3–10 reps per set, and stop each set 1–2 reps shy of failure. While this could be true, it does not directly answer a more important question. On top of that though, different amounts of weights, as well as the number of reps you do, can potentially have different effects on your muscles. 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