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Weight Training for Weight Loss:
High Reps/ Low Weight vs. High Intensity/ High Volume

		

		By Joshua Hutchins, CSCS
		


		There is a generally accepted principle that you have probably heard:  If you want to bulk up, lift heavier weights and do fewer repetitions (reps).  If you want to slim down, do lighter weight and higher repetitions.  This idea is based in fact, but is definitely not the whole story.
		


		There is a continuum that exists in weight training:  Sets1 that include a low number of reps to failure2 are going to improve strength and power.  Sets that include a higher number of reps to failure will improve muscular endurance.  The midpoint of this continuum is around 15 to 20 reps.  Less than 15 reps per set, you should think of strength and power.  Over 20, you should think of endurance.  Consequently, improvements in strength and power generally come with some degree of muscle hypertrophy3. Conversely, you do not expect to see such muscle hypertrophy with endurance training.  
		


		This logic is often taken one more somewhat misguided step:  light weight/ high reps = smaller and high weight/ low reps = bigger.  This, however, is not necessarily always the case.  There are two main factors that determine the effectiveness of your weight loss workout: Volume and Intensity.  
		


		Volume refers to the total number of reps you complete during your entire workout.  In other words, if your workout consists of 20 pushups, 20 squats, and 20 pull-ups; the volume would be 60.  
		


		Intensity simply refers to how hard you are working.  This is obviously subjective.  One parameter of intensity is how close you are to failure at your last rep.  Most sets should be done to failure (or close!).  People will often take the "low weight" part of the equation to mean "easy weight".  Remember as stated above, the continuum is based on sets to failure.  If you are doing an exercise and your goal is to reach failure at 20 reps, you will of course use a lighter weight than if you are going for 8 reps to failure; but remember: it's still to failure!  Perhaps we should use the term "less heavy weight" instead.  
		


		Both volume and intensity must be high to maximize weight loss.  Keep that in mind as you look at this illustration:
		


		Both Jill and Pat are working out with the main goal of weight loss.  Let's compare their workouts:


	

	

		
			

			

				Jill's workout
			

			

				Leg Press: 50 lbs. X 20 reps
			

			

				Rest 5 minutes
			

			

				Modified pushups:  20 reps
			

			

				Rest 5 minutes
			

			

				Rows:  10 lbs. X 20 reps
			

			

				Rest 5 minutes
			

			

				Repeat for 30 minutes
* No exercise was close to failure		
			

			

				
		
			

			

				Pat's workout
			

			

				Leg Press:  150 lbs. X 10 reps
			

			

				Full Pushups:  10 reps
			

			

				Rows:  30 lbs. X 10 reps
			

			

				Repeat for 30 minutes only resting when absolutely necessary.
* All exercises were either to failure of very close		
			

			

				
	

	




Jill is completing the supposed magical higher reps per set; however, her intensity is lacking.  She is resting much too long between sets and the weight is much too light.  Pat is completing a relatively low number of reps per set (just half the number of Jill) but is keeping a much higher intensity level by keeping the rest periods low and working to failure.  Also, in all likelihood, despite Pat's smaller sets, she will have completed more total reps by the end of the workout giving her a higher volume than Jill. Therefore, since Pat is experiencing higher intensity and volume I would expect to see Pat experience better weight loss results.



Conclusion:
I can't stress enough that high reps per set is not a magic pill for weight loss.  What is?  In my opinion: Volume and Intensity.  If you have 30 minutes to devote to a workout, be as intense as possible for those 30 minutes.  Work hard.  I promise that you will see better results than if you stick to the old mantra: High reps/ light weight = weight loss.




1 Any given number of repetitions completed back to back without rest.

2 The point at which your body cannot physically complete another repetition without rest.

3 An increase in the actual size of the muscle.








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"Information provided in this article is for general informational purposes only, and is not to be construed as medical advice in any manner.  Please consult your doctor or another licensed physician prior to beginning any course of exercise."


© 2007 by Joshua Hutchins and Core Results, Inc.


			
		

		

			
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