If you’re looking to build muscle, you may have heard that you need to lift heavy weights. This is true – but it’s not the only way to build muscle! In fact, lifting light weights with high repetitions can be just as effective – and sometimes even more so – than lifting heavy weights. In this blog post, we’ll discuss the benefits of high reps with low weights, and we’ll give you a few tips on how to incorporate this type of training into your workout routine.
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What Does High Reps With Low Weights Mean?
High reps with low weights refer to a type of weightlifting where you lift lighter weights for more repetitions. For example, you might do 15-20 repetitions of a bicep curl with a light dumbbell, rather than eight repetitions with a heavy dumbbell.
When it comes to building muscle, there are two main types of training:
- Hypertrophy training: This type of training is designed to increase muscle size. It’s typically done with heavy weights and low repetitions.
- Strength training: This type of training is designed to increase your strength. It’s typically done with lighter weights and higher repetitions.
So, high reps with low weights would fall under the category of strength training. Now that we know what it is, let’s discuss the benefits!
Benefits Of High Reps With Low Weights
There are a few reasons why high reps with low weights may be more beneficial than heavy lifting:
Easier on your joints
When you lift heavy weights, there’s a greater chance of injury to your joints and connective tissues. Lifting lighter weights for more repetitions puts less strain on your joints, making it a safer option. This is especially beneficial if you have any joint issues or injuries. When it comes to weightlifting, joint safety should always be a top priority.
Builds muscle
Many people believe that you need to lift heavy weights to build muscle. However, this isn’t necessarily true. You can build muscle with lighter weights – it just might take a bit longer. This is because lifting lighter weights for more repetitions fatigues your muscles more, which leads to muscle growth. That being said, if you’re looking to build muscle quickly, lifting heavy weights is still the best option.
Great for beginners
If you’re new to weightlifting, high reps with low weights are a great place to start. Lifting heavy weights can be daunting, and it’s important to build a solid foundation before moving on to more advanced training methods. High reps with low weights will help you build strength and muscle without putting your body at risk for injury. It’s good to start small and work your way up!
Improves endurance
When you lift heavy weights, your muscles can quickly become fatigued. This is because your body isn’t used to working that hard. Lifting lighter weights for more repetitions will help improve your endurance, so you’ll be able to lift heavier weights for longer periods of time. Endurance is key when it comes to weightlifting – the more endurance you have, the better results you’ll see.
Increases flexibility
Lifting heavy weights can make your muscles tight and stiff. This is because they’re not used to moving in that range of motion. Lifting lighter weights for more reps will help improve your flexibility, so you’ll be able to move your muscles more freely. This is especially beneficial if you have any flexibility issues or injuries.
Reduces your risk of injury
As we mentioned before, lifting heavy weights can put a lot of strain on your joints and connective tissues. This can lead to injuries such as strains, sprains, and tears. Lifting lighter weights will help to reduce your risk of injury. This is because you’re not putting as much strain on your body.
Enhances your body awareness
When you lift heavy weights, your focus is typically on the weight itself. With lighter weights, you’re more likely to be aware of your body and how it’s moving. This can help to improve your form and technique. You can also focus on specific muscle groups, which can help to improve your results.
Overall, high reps with low weights have a lot of benefits. If you’re looking to build muscle and improve your strength, this is a great option for you! Give it a try and see how it works for you. You might be surprised by the results.
Tips To Incorporate It Into Your Workout Routine
Now that you know all about the benefits of high reps with low weights, let’s discuss how to incorporate it into your workout routine.
Choose the right weight
The first step is to choose the right weight. You should select a weight that you can lift for 12-15 repetitions without struggling. If you can only lift the weight for eight reps, it’s too heavy. If you can lift it more than 15 times, it’s too light. There’s no shame in starting with a lighter weight – you can always increase the weight as you get stronger. Find a weight that challenges you, but doesn’t put your body at risk for injury and you’ll be on the right track.
Warm up properly
Before you start your workout, it’s important to warm up properly. This will help to prevent injuries and improve your performance. A good warm-up should include light cardio and dynamic stretching. For example, you could jog for five minutes and then do some leg swings and arm circles. Warming up is necessary because it helps to increase your heart rate and loosen up your muscles.
Don’t forget to cool down
After your workout, it’s important to cool down. This will help your body recover and prevent injuries. A good cool-down should include light cardio and static stretching. For example, you could jog for five minutes and then do some hamstring stretches and shoulder stretches. Cooling down is just as important as warming up. This is because it helps to reduce your heart rate and prevents your muscles from tightening up.
Start with compound exercises
Compound exercises are a great way to build muscle and strength. They involve multiple joints and muscle groups, so they’re more efficient than isolation exercises. Plus, they help to improve your stability and coordination. When you’re starting out, focus on compound exercises such as squats, deadlifts, and presses. As you get stronger, you can add in isolation exercises such as bicep curls and triceps extensions.
Don’t forget to rest
Rest is an important part of any workout routine. When you’re lifting weights, your muscles need time to recover and grow. This is why it’s important to take one or two days off per week. On your rest days, you can do some light cardio or stretch. Or, you can just relax and let your body recover. Remember, if you don’t give your body time to rest, you’ll eventually get burned out and your results will suffer.
Focus on form
When you’re lifting weights, it’s important to focus on your form. This will help you get the most out of your workout and prevent injuries. Make sure to keep your back straight, shoulders down and back, and core engaged. It’s also important to move through the full range of motion. For example, when you’re doing a squat, make sure to lower yourself all the way down before coming back up.
Take your time
Don’t rush through your reps. Take your time and focus on each repetition. This will help you get the most out of your workout and see better results. It’s also important to focus on your breathing. exhale as you lift the weight and inhale as you lower it. This will help you stay focused and prevent you from holding your breath. If you can, try to count to three as you lift the weight and then count to three as you lower it.
High reps with low weights are a great way to build muscle. Try to follow the above tips to get the most out of your workout and see the best results. And, don’t forget to focus on your form and breathing. With time and practice, you’ll be lifting like a pro in no time.
Precautions To Take
Before you start incorporating high reps with low weights into your workout routine, there are a few things to keep in mind.
- First, if you have any injuries or health conditions, it’s important to consult with your doctor before starting a new workout routine. Especially if you’re new to weightlifting, it’s important to start slow and progress gradually.
- Second, if you’re pregnant or breastfeeding, weightlifting is generally not recommended. However, if you have approval from your doctor, you can start with lighter weights and higher reps.
- Third, if you have any joint problems, you should avoid exercises that put a lot of strain on your joints. These exercises include squats, deadlifts, and overhead presses. Instead, focus on exercises that are easier on your joints, such as chest presses and rows.
- Fourth, if you have any muscle imbalances like weak glutes or tight hips, you should focus on exercises that target those areas. This will help to improve your strength and prevent injuries.
- Finally, make sure to listen to your body and rest when you need to. If you’re feeling pain or discomfort, stop your workout and consult with your doctor. You can prevent injuries by warming up properly, using the right weight, and focusing on your form.
Keep these things in mind and you’ll be able to safely and effectively incorporate high reps with low weights into your workout routine. You’ll see amazing results in no time.
Conclusion
High reps with low weights are the best way to build muscle. It is a very effective workout routine that can help you gain muscle mass quickly. This workout routine is also great for burning fat and improving your cardiovascular health. If you are looking for a workout routine that is both effective and safe, then this is the ideal choice for you.
Remember that you should always consult with a doctor or professional before starting any new workout routine. This is especially important if you have any existing health conditions. Once you have been cleared by a doctor, you can begin your high reps with a low-weight workout routine and start seeing results in no time!
For more such workout tips, please check out Mantra Care. You can download their FitMantra App for a personalized workout routine and diet plan, based on your health goals. Online nutrition counseling is also available to help you make healthy food choices and achieve your fitness goals. With their expert guidance, you’ll be able to reach your fitness goals in no time!
