Top Gym Tips

Which Is Better, High Reps or Low Reps?


Both high & low rep training have been shown to be ideal for hypertrophy. However, heavy loads are almost definitely better for improving 1rep max strength and isotonic strength. This is somewhat intuitive though as you are training closer to your 1RM (Schoenfeld et al., 2017)

It is postulated that this difference becomes more substantial with training age - i.e. if you want to increase your 1rm strength as an advanced lifter, heavier loads become increasingly more important (most of the studies in this meta analysis) were on untrained lifters (Schoenfeld et al., 2017)

Low rep training puts a heavy emphasis on technique, whilst form breakdown is quite prevalent amongst high rep ranges. A decrease in the efficacy of one’s technique may lead to decreased activation in the target muscles. However, due to the high intensities of low rep training, there may be a higher risk of injury & greater intra and post workout recovery times

Both rep ranges can be beneficial towards injury rehab. However, high rep ranges offer a more ideal risk to reward ratio. High rep endurance training also helps to cause hypertrophy through metabolic damage and limits actual muscle damage, which is ideal during recovery