Weightlifting routines often vary in the number of repetitions (reps) per set. Low rep ranges, generally defined as 1-6 reps per set, tend to focus on increasing strength, while high rep ranges, typically 12 or more reps per set, tend to focus on muscular endurance and size. Here’s a closer look at the differences between low and high reps in weightlifting:

Low reps:

  • Increases strength: Low reps with heavy weights challenge the muscles to generate maximal force, leading to increased strength over time. This is because low rep ranges target the fast-twitch muscle fibers, which are responsible for explosive, short-term movements.
  • Greater stress on joints: Low reps with heavy weights can put more stress on the joints, so it’s important to use proper form and progress gradually to avoid injury.
  • May not improve endurance: Because low reps are focused on strength rather than endurance, they may not provide as much benefit for improving muscular endurance.

High reps:

  • Improves muscular endurance: High reps with lighter weights challenge the muscles to sustain contractions over a longer period of time, leading to increased endurance. This is because high rep ranges target the slow-twitch muscle fibers, which are responsible for sustained, longer-term movements.
  • May not increase strength as much: While high reps can improve muscle endurance, they may not lead to as much increase in strength as low rep ranges.
  • May be easier on joints: Because high reps use lighter weights, they may put less stress on the joints compared to low reps with heavy weights.
  • It’s important to note that both low and high rep ranges can be effective for building muscle, and the best approach will depend on your goals and individual needs. Consult with a fitness professional to determine the best rep range for you.

 

References:

American Council on Exercise

National Academy of Sports Medicine