New Study Finally Answers the Heavy Weights vs. High Reps Debate

Chris Malone Méndez
·2 min read
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Resistance training has long been the go-to method for men looking to build up muscle mass or tone their physique, but the debate has raged on about how best to do it. Some extol the values of powerlifting heavy weights with a low number of reps, while others sing the praises of using lighter weights but hitting many more reps.

A new study published in the British Journal of Sports Medicine seemingly puts this question of the best weight training method to rest. Researchers at McMaster University in Canada looked through data collected through 192 previous studies for a total of more than 5,000 individual participants to examine.

The answer isn't as cut-and-dried as some people would like. The main takeaway is that any type of strength training is good strength training, so long as it's done consistently. Depending on your goals, your type of training should switch in order to best achieve results. If you're looking to bulk up, opt for smaller weights with more reps. And if you want to build strength, pack on heavier weights and do fewer reps.

Related: 4 Weightlifting Mistakes Every Beginner Makes

“Our analysis shows that every resistance training prescription resulted in strength and muscle mass gains. Complex prescriptions are sufficient but unnecessary to gain strength and muscle. Simple programs are extremely effective, and the most important result is that people can benefit from any weightlifting program,” study co-author Bradley Currier explained. “Seek guidance if you are unsure where to begin and how to progress, but it doesn’t need to be complicated.”

“The biggest variable to master is compliance,” co-author Jonathan McLoud added, stressing the importance of a regular routine more than anything else. "Once you’ve got that down, then you can worry about all of the other subtle nuances, but our analysis clearly shows that many ostensibly important variables just aren’t that essential for the vast majority of people."

Take the expert information with you as you work toward your strength training goals this year, whether that be a summer cut or a winter bulk.