I hear this statement all the time, “heavy weights with low repetitions will bulk you up while light weights with high repetitions will tone you up”. Is there a difference in these two types of training? The answer is yes – but it’s not about the way you look, it’s about the muscle strength vs. muscle endurance.
Doing less repetitions with more weight will help you to increase your strength.While, doing more repetitions with lighter weights will help you build up endurance. And the truth is, in the real world, you need both and use both in your everyday life.
Muscle strength is the ability to exert a maximal amount of force for a short period of time. For example, lifting something very heavy. In the gym, that may be bench pressing a heavy barbell 5-8 repetitions.Out in this winter weather, think about pushing your car out of a snow ditch – that requires strength.
Muscle endurance is the ability to do something over and over for an extended period of time without getting tired.In the gym, that may be doing 50 body weight squats in a row moving to a rhythm.Out in the winter weather, skiing is a sport that uses muscle endurance.When you are going down the slope, bending your knees, firing your quads, and swooshing down that hill or mountain for several minutes to even longer you need endurance.Or think about situations where you repeat the same movement over and over again like shoveling snow.
While at the gym, you will see a variety of people doing a variety of strength and endurance exercises.When teaching a strength class, I always incorporate some exercises that will build muscle strength and some that involve muscle endurance to round out the participants training because as I said above, out in the real world, you never know whether you’ll need strength or endurance to complete everyday tasks.
Lastly, I want to dispel the myth that using heavy weight will bulk you up.Men genetically can develop more muscle mass through heavy lifting. However, women, for the most part, do not have the type of testosterone to create that huge muscle bound look.And remember more muscle is a good thing… the more muscle you have, the more calories your body will burn throughout the day and the more capable you are to perform any activity that comes your way.