HIGH REPS OR HEAVY WEIGHTS?

You don't need a heavy barbell to build serious strength. High-rep and light weight training can build lean muscle, support fat loss and boost stamina. Plus, it might be a better method for weight-lifting at home!

- Words: Lucy Miller

When it comes to fitness goals, building muscle and burning fat usually top the list, but strength training offers far more than just physical gains.

From boosting your metabolism and building lean muscle, to protecting your joints and supporting hormone health, lifting weights benefits every woman whatever her age or ability. But how heavy should you go to feel the benefits? Should you be lifting heavier weights for fewer reps, or reaching for lighter dumbbells and upping the volume?

If you've stuck with the same 'three sets of 10 reps' for years, or avoided strength training because lifting heavy felt too intimidating or 'too manly', there's good news: you absolutely can build strength and sculpt definition using lighter weights and a higher rep count. Not only that but this style of training might suit your goals and lifestyle better, especially if you're training at home or don't have access to lots of weightlifting equipment.

WHAT'S HIGH-REP TRAINING?

High-rep training generally means performing 12-25 or more reps per set, using lighter weights. You're not lifting to your max but you're still pushing your muscles to fatigue with repetition and creating that all-important muscle burn.

It's often thought heavy weights are the only way to build lean muscle, but that's not the case. According to experts, high-rep training can be just as effective as heavier lifts for improving tone, endurance and strength - when done correctly!