One of the key developments in resistance training research over the last two decades is that the load (the weight lifted) and the number of reps performed are largely inconsequential. Nearly any combination of weight and reps generally produces the same outcomes in muscle strength, muscle size, bone mineral density, and health-protective benefits. That includes light weight with many reps, moderate weight with moderate reps, and heavy weight with fewer reps.
This is good news because it makes strength training less complicated. We don’t need to stress about using the perfect amount of weight and reps for our goal. The key variable is intensity or proximity to muscle failure. To maximize our benefits, we need to train to muscle failure, or at least very close to failure.
Here is where it gets interesting. Using a light weight and performing more reps (picture 15, 20, or more reps) causes far more muscle discomfort, or burn, than performing a heavier weight with fewer reps. As a result, we are more likely to stop a set at 23 reps because of the burn. To be clear, you haven’t reached muscle failure, and thus haven’t maximized your results. You just can’t tolerate the discomfort.
With this in mind, consider these two approaches:
On rep 15 or 20, remind yourself that burn is different from failure. Just because it burns does not mean you are receiving the intended benefit. We must fight through the burn and discomfort.
Alternatively, select a heavier weight that causes you to fail between 8-12 reps. Yes, it’s still going to burn, but not nearly as much as performing 25 or 30 reps.
The irony is that there is a common perception that “lighter weights” are somehow “easier.”
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