Q and A: High Rep/ Low Weight Effective?
16 06 2009Hi
I have enjoyed reading your blog. I have a question for your consideration. After about 4 years of traditional training (2 times per week with a personal trainer plus additional training and cardio on my own), I decided to try something different. I have been doing the “Tracey Anderson Method” videos (low or no weights – mostly body weight and high reps). I like the results I have seen (more definition, new “cuts”, longer leaner lines). I also do some pilates and yoga, swimming, and running. However, I worry a little about not doing heavier weights for the long term health benefits. I have also incorporated some push-ups and dips, etc. I am 37 years old and in good shape. My question: can you still get the health benefits of resistance training from no weight, low weight and/or high rep work-outs (e.g, doing no-weight arm moves but doing 50 reps)?
Thanks for your consideration!
Holly Greer
First of all, I think I love you. VERY VERY rarely do you hear someone that has found a workout they enjoy, but is worried they are not recieving all the health benefits they should be. Usually its the opposite, where they find something and then swear up and down it is the greatest workout and they have never been in better shape, without having any proof whatsoever that is true: except for maybe some more definition or weight loss. Its whats going on inside that matters when it comes to fitness, folks. So thank you for that.
I can’t really say if low weight/high rep is as effective as high weight/low rep because they produce different health benefits. So no, you will not get all the same health benefits, but each are important.
Strength training, either weighted or using your body as resistance, increases muscle strength, muscle endurance, connective tissue strength and endurance, increases metabolism, and increases bone density: all of which are extremely important for women, especially as we age.
High rep, low weight workouts build muscle endurance, which trains your muscles to work under stress for a long period of time. The muscle breakdown is minimal, because the overload of a lighter or no weight is not enough to break down the fibers. Therefore, actual muscle building doesn’t occur (unless you are a beginner and the weight is enough to fatigue your muscle with in 10-15 reps- but then it wouldn’t be high rep, would it?) and muscle strength isn’t markedly improved.
However, you may notice more muscle definition because the longer you use your muscles, the more of a cardio effect occurs, causing you to burn fat and allow those muscles to poke through.
High weight/ low rep is usually the training method of choice for building muscle and increasing strength production. The more muscle you build, the faster your metabolism becomes and the more fat your burn, even at rest. As we age, our metabolism slows, and the only way to offset that is with more muscle. The sooner you start, the easier it is to avoid the slowdown.
The more the overload on your bones, the stronger they become. Therefore, the heavier the weights, the stronger your bones become as well. Strong bones are necessary to ward off injury and to prevent osteoperosis later in life.
In my opinion, 50 reps is a little excessive, and quite frankly, wasting your time. I can’t even imagine how long it takes to do 50 reps of something.
There are a lot of “challenges” floating around the web “100 push up challenge” and whatnot, but if you can do 100 of something, its probably time to move onto something a little harder.
Your muscles will learn muscle endurance the longer you force them to workout, but forcing them to do the same thing for such an extended period of time is a little ridic. Muscle endurance and muscle strength are 2 very important components. If you love your classes, by all means, keep doing them, but to make sure you are not neglecting your bones and connective tissues, and to ensure you have plenty of muscle to keep your metabolism efficient as you age, incorporate heavier lifting as well.
When lifting heavy, make sure you that you have proper form. This is paramount to not hurt yourself. Generally, you should be lifting a weight that fatigues your muscle (you can’t do one more with good form) in about 10-15 reps. If you feel like you can do more, choose a heavier weight. For even heavier lifting, and generally, faster results, choose a weight that fatigues your muscles in 6-8 reps. This is generally the way I train, and I have never been in better shape (ha, I get the irony of that statement). Most women shy away because they don’t want bulky muscles (but we already know that’s impossible for the females, right?) or they are scared of hurting themselves. I can honestly say since I started lifting heavy, my back doesn’t hurt as much as it used to, I have more definition and man-made curves (my upper body doesn’t have them on it’s own) and I can lift more weight that I ever thought I could.
Its important to find something you love when it comes to fitness. Holly, you’re getting a good variety of workouts, so you are probably fine, but if your goal is to be the best, healthiest all around athlete you can be, incorpotate some heavy lifting every once in a while- atleast once a week.
If you have a fitness question you would like me to answer, please email at kelly@everygymsnightmare.com
Yet another www.twirlit.com article is up: The 30 Minute Fat Burning Workout
Follow me on Twitter!
I am really loving the question and answer thing!! Today’s was great! Keep up the good work!
-A
Holly,
Kelly’s right; if you enjoy it then keep doing it. In the end, the consistency is the principle of greatest importance. However, I also appreciate your open-mindedness. Perhaps the low weight approach is working simply because your body had adapted to your previous workouts, we don’t know for sure. I think it’s important to be open to periodic variation so as to avoid adaptation.
I’m not a big fan of low weight/high rep workouts because we don’t live in a zero-gravity environment and I think there’s value in training to operate efficiently in whatever your environment is. That having been said, who cares what I think? What you think and what you FEEL are more important, so I’m not here to discredit your methodology, but to encourage you to seek out variation as there are many, many valid forms of exercise.
In any case, congrats on your work ethic and on your results.
Welcome back, Kelly!!!! We missed you.
I’ve thought about this lately, since I’ve been trying to “up” the amount of weights I’ve been lifting. And I’ve heard a lot of people like Tracy Anderson’s videos. For myself, I feel stronger if I can lift a heavier amount – proabably all mental, but I like the feeling.
I always learn something new around here
Interesting post! I admit that at first, those “100 challenges” are intriguing. But then I wonder, would I want to be able to do 100 bicep curls? 100 leg extensions? No, I want to tone those muscles, not build up my endurance just so I can say that I accomplished 100 pushups.
Thanks for the great question AND answer!
Just catching up on your blog after returning from vacation. So glad you’re back!
welcome back kelly! you hit on my pet peeve in the end of your response, with proper form and higher weights. i get so annoyed at those in bodypump/group power who are clearly lifting way too heavy weights and have horrible form… i think what upsets me the most is that the instructors aren’t going around and correcting them at my current gym! at my last one, they were much more concerned that everyone had good form and wasn’t about to hurt themselves. sorry for the rant
great question and answer. women should not be afraid to lift.
ahh question and answer sesssions are so fun!
I totally agree with your last suggestion to add some variety to your strength training workouts. Doing the same routine day in and day out may be something we grow accustomed to, but our bodies are so adaptive, so it’s important to mix things up.
Thanks so much for the thoughtful responses. I had a nagging feeling that I would ultimately be losing out on building muscle, increasing metabolism and bone density. It bums me out b/c I really needed a change. I think we need a post about adaptation! That is the root of the problem.
ah, ok I guess I better get writing!
Listen to your body. Each and everyone’ s body reacts differently to different fast weight loss programs. Try substituting one program for another to assess the body’ s reaction. The exercise program must be suited to your body, as some can not exercise as rigorously as others can. If walking is all that can be done, then walk, for this is proven to be the best exercise. Muscles burn calories so it’ s also a good idea to put on a little more muscle and it looks good too.
Personally, I would do both. Some days you will want to work on your type 2 muscle fibers. Therefore, going heavier. You can do this once a week, or even once every two weeks.