More Reps or More Weight

Whether you're sweating it out for strength gains, muscle definition, or just that post-lift glow, there’s one question that every lifter asks eventually Should I be lifting heavier weights or doing more reps?

It turns out, the answer depends on your goals and how your body responds to challenge. Let’s break down when more reps make sense, when it’s time to stack on the plates, and how to make your workouts work harder for you.

Choose Reps or Weight Based on Your Goals

The best place to start is with the outcome you’re after. According to exercise physiologist Sharon Gam, CSCS, there’s no one-size-fits-all when it comes to reps and resistance. But there are proven rep ranges that help steer your results:

• To build power and strength: Try 5 sets of 3–5 reps with heavier weight and longer rest periods (2+ minutes between sets).

• To build muscle or lose fat: Opt for 4 sets of 6–12 reps with moderate weight and rest between 90 seconds to 2 minutes.

• To improve endurance: Go with 3 sets of 12–20 reps using lighter weight, resting 90 seconds between each set.

New to lifting? Start with 2 to 3 sets of 12–15 reps to master proper form and avoid injury. Consistency at this level will build a solid foundation.

How Much Weight Should You Be Lifting?

Once you’ve nailed your rep range, the next step is choosing a weight that pushes you but doesn’t wipe you out.

Gam recommends picking a weight where the last 2–3 reps feel tough but still doable with good form. That sweet spot signals that your muscles are being challenged enough to grow stronger. If you breeze through a set and feel ready to go again immediately, it’s time to up the weight.

And when it’s time to increase? Do it gradually. Small increments keep your body progressing without adding unnecessary strain.

Other Ways to Level Up Your Strength Training

If you’ve been stuck lifting the same weight for the same reps, you might hit a plateau or just get bored. To keep making progress, it’s essential to embrace something called progressive overload. That’s the idea that in order to build strength, your workouts have to gradually get more challenging over time.

You can do this by:

• Slowing down the tempo of your reps

• Shortening rest times between sets

• Increasing the number of sets or frequency of workouts

• Switching to new equipment (like kettlebells or resistance bands)

• Changing the order of exercises in your routine

As strength coach Jake Harcoff, MS, CSCS, CISSN, points out, “If you’re doing the same workout over and over again with no changes in load, sets, or frequency, progress eventually stops.”

Want the Best of Both Worlds? Periodize Your Workouts

Combining low-rep heavy lifting and high-rep lighter lifting in a structured plan is known as periodization, and it’s a great way to keep workouts dynamic and results-driven.

Nathan Jones, PT and Strongman competitor, explains: “If you’re stuck doing 5 sets of 5 and can’t progress, change it up. Drop the weight and go to 5 sets of 8, or add weight and switch to 3 sets of 5.”

The goal is to keep your body guessing, your mind engaged, and your progress on track without burning out on one style of training.

Final Thoughts

So, should you focus on heavier weights or more reps? The answer is: it depends on what you’re trying to achieve. But either way, your body needs to be challenged to change.

Listen to how you feel during and after a workout. If it’s getting easier, it’s time to level up with more weight, more reps, or a fresh approach. As long as you’re pushing yourself safely and consistently, you’re on the right track.

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