Lower Weights and Higher Reps (Complexity, Endurance, Strength)

If you have been reading my blog for a while you might know that I enjoy working out and other physical activities that range from self-defense to rock climbing. There has been a debate on low weights and high repetition as well as high weights and low repetition. While each has their own benefit there is also a benefit in changing up a workout from one to the other. 

At present I'm going to start using lower weights and higher repetition for a little while (i.e. a couple of weeks) to see if there are any changes. 

1.) Variability from high weight and low weight exercises can make a difference in ensuring muscles are being forced to adjust to different weights. 

2.) Lower weight and higher repetition will allow me to consider complex movements which will also movability, range of motion, and strengthen smaller stabilizer muscles. 

3.) Lower weight can also help raise the heart rate and increase fat burn while still building muscle. 

4.) Using lower weights and higher repetition can help train muscles to have more endurance. 

You can take a look at a study that helps to show how high 1 rep weights can increase muscle in some movements faster but may not have impact on other movements. Likewise, higher repetitions also gain muscle but also endurance. Each has their benefit. 

Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men

Sometimes having a little help if you are new to fitness can go a long way. I have fitness trainer, yoga and self defense certifications and engage in training as a side gig. Training is done virtually and catered to your specific goals and needs. We can set you up with a routine after consultation and go through the various fitness activities. We will keep in contact during the process. Pay per meeting.  Let me know if your interested.  Email Fitness Training