Low repetitions with heavy weight increases strength, whereas high repetitions with light weight increases endurance. Strength is represented by the 1 repetition maximum (1RM), which is the maximum weight that can be lifted for one rep, and endurance is the ability to exert a lower force repeatedly over time. The Strength Continuum is a framework where strength and endurance exist on a continuum that defines the relationship between weight, reps, and training outcome. Finally, in terms of time-efficiency, safety, and overall effectiveness, the ideal rep ranges to elicit the greatest changes in body composition (both fat loss and muscle building) likely occur within the 6-12 rep range.
You will also learn why you can build muscle, increase strength, or lose fat with just about any rep range, but some rep ranges are more optimal than others for each training outcome. In this article, you will learn why it’s a smart idea to use both low and high rep ranges in your workout regimen if you want to build muscle, lose fat, or simply improve overall physical fitness. Is it really this simple? High reps for fat loss and low reps for strength and muscle building? On the other hand, low reps can help you build muscle and increase strength. The idea is that high reps help you lose fat and make a muscle more “toned”.
Some women will curl 5 pound dumbbells for 25 reps in an effort to “tone” their arms, while some guys will bench a ton of weight for only a few reps in an effort to put on muscle and increase strength. If you walk into most gyms today, you’ll see a major contrast between the weights used by men and women.
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