Resistance Training Efficiency

We all want to get the most out of our workouts. If you take a look at the weight room in the gym everyone seems to be training differently. You may wonder if you should pick up the smallest dumbbells on the rack or train with the big boys for the best results. Chances are you have been told contradictory views on which is better. Allow me to explain how the body reacts to different levels of resistance.

Common guidelines suggest that lifting for 12-15 repetitions (reps) per set is best for gaining endurance in the muscles, lifting for 8-12 reps per set is best for muscle growth, and that lifting for 4-8 reps is best for increasing muscle strength. The reality of what happens in the muscles is not this black and white. A person who is eating a calorie deficit (eating fewer calories than they burn) is unlikely to build much muscle no matter how many reps they lift for. Strength will increase at higher rep ranges, just to a lesser extent. Muscle can also be built at lower rep ranges if a person is eating adequate calories to support muscle growth.

Many people, women in particular, are afraid of lifting heavy weights because they are afraid of developing big muscles. The fact is, women have much lower levels of testosterone than men, which is very important for muscle growth. Women gain muscle much slower than men. Unless a woman is eating an excessive amount of calories or taking anabolic steroids, muscle growth is very challenging. Muscle growth is not always easy for men either.

Furthermore, avoiding lifting heavy weights can deny a person the full benefits of resistance training. Lifting light weights for more than 15 reps does not adequately work the fast twitch muscle fibers, which tend to atrophy the most as we age. Preserving muscle mass and strength as we age can keep us more independent and able to perform simple tasks of daily living longer. Lifting light weights also may not help retain the bone mass needed to prevent osteoporosis and the debilitating fractures that accompany it.