Low weights/high reps vs high weights/low reps

Nathan said:
Even though exercise is essential for health and can raise metabolism, reducing caloric intake accounts for like 90% in the weight loss equation.
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Well,if you are talking about willpower, I try but......
Let's just say that I'm a work in progress!! LOL

I know that there is a difference between the "low weights/high reps vs high weights/low reps" but I don't remember which is better for weight loss.
 
stretch5881 said:
I don't know about weight loss, but if you're a senior trying to push high weights, you're asking for trouble.
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Thanks. I've worked out (including weight lifting) since I was in high school. Three years ago, COVID hit and I stopped going to the gym. In those 3 years I've gained 15 pounds and lots of flab.

Time to get back into shape!!!
 
Lighter weights and higher reps pushes you into low cardio which will burn more calories and build lean muscle.

One thing I always preach is physical fitness programs always start at the grocery store. Don't buy junk, if you don't have it you can't eat it.
 
Trila said:
Well,if you are talking about willpower, I try but......
Let's just say that I'm a work in progress!! LOL
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I'm talking about portion control, downsizing servings a bit and not starvation...which never works. Example: lets say you want to lose 1/2 lb a week, if you ate 250 calories per day less that would get you to your goal without torturing yourself.
Please do continue with your workout, just understand that you're not going to be able to "burn off" excess calories(that big piece of pie) like some younger people try to do. ;)

Edit: if you don't want to count calories just try portion control with reducing your meal portions by a percentage, say 20%...
 
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I'm 75 and I've been using fitness machines for 5 years. I do less weight and more reps. Usually 3 sets of 15 reps each. I rest 60 seconds inbetween sets. Leg press is usually 100 lb., other machines about 70 lb. Before I start working out, I do stretches and a seated walking machine to warm up. machine.jpg

I can't say I've lost weight but I'm in really good physical shape now. Much stronger than I used to be.

I started out with lower weights and built up to what I do now. You should use enough weight to feel a good resistance but not to strain your muscles to the point of pain or cramping.

Like others mentioned, lay off the junk food and watch your portions.

Hope this is the info you were looking for.
 
caroln said:
I'm 75 and I've been using fitness machines for 5 years. I do less weight and more reps. Usually 3 sets of 15 reps each. I rest 60 seconds inbetween sets. Leg press is usually 100 lb., other machines about 70 lb. Before I start working out, I do stretches and a seated walking machine to warm up. View attachment 300755

I can't say I've lost weight but I'm in really good physical shape now. Much stronger than I used to be.

I started out with lower weights and built up to what I do now. You should use enough weight to feel a good resistance but not to strain your muscles to the point of pain or cramping.

Like others mentioned, lay off the junk food and watch your portions.

Hope this is the info you were looking for.
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As an example, I am using the inner and the outer thigh machines, to get rid of the "saddle bags". The weights that I'm using gives me a good workout at 2 sets of 25 reps. So I wonder....is it better to go up in weight and do less reps? Or continue doing whatever weight I can, as long as I can finish 25 reps?
 
Trila said:
As an example, I am using the inner and the outer thigh machines, to get rid of the "saddle bags". The weights that I'm using gives me a good workout at 2 sets of 25 reps. So I wonder....is it better to go up in weight and do less reps? Or continue doing whatever weight I can, as long as I can finish 25 reps?
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I'd go with more reps and increase the weight in small increments as it becomes easier to do. But don't go too heavy. You don't want to build up the muscles and make them bigger, which would defeat the purpose of slimming the thighs down.

I made that mistake trying to reduce my rear end. I was using a machine I thought would reduce my glutes and someone said to me, "you realize that the more you build up the muscles in your rear end, the bigger it will get." I quit using that machine immediately!

I considered not using the leg press too because that can increase the glutes, but I like using it to strengthen my legs. It's worth the trade-off.

I would look at working out as building a better, stronger body, not a weight loss solution. I used to work out when I was much younger and at that time it did work. I think at 75 it no longer gives the same results. Personally, I work out because I want to still be walking around when I'm 90. 😉
 
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caroln said:
I'd go with more reps and increase the weight in small increments as it becomes easier to do. But don't go too heavy. You don't want to build up the muscles and make them bigger, which would defeat the purpose of slimming the thighs down.

I made that mistake trying to reduce my rear end. I was using a machine I thought would reduce my glutes and someone said to me, "you realize that the more you build up the muscles in your rear end, the bigger it will get." I quit using that machine immediately!

I considered not using the leg press too because that can increase the glutes, but I like using it to strengthen my legs. It's worth the trade-off.

I would look at working out as building a better, stronger body, not a weight loss solution. I used to work out when I was much younger and at that time it did work. I think at 75 it no longer gives the same results. Personally, I work out because I want to still be walking around when I'm 90. 😉
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I agree with you completely! I feel those extra 15 pounds, and I know that they are not healthy! Plus they make me feel bad, both physically and emotionally. I want to get back to feeling good again!!

I know better than to go up in the weights too fast, and I hate the idea of bulking up. I just want to maintain a healthy me! When I was younger, I used to run. No Marathon's, or anything....just 5 miles or so, every other day. I think that was the most helpful of all when it came to keeping trim and fit. Those days are gone, so I'm doing what I can. (I DO walk every day, too!)
 
Trila said:
I agree with you completely! I feel those extra 15 pounds, and I know that they are not healthy! Plus they make me feel bad, both physically and emotionally. I want to get back to feeling good again!!

I know better than to go up in the weights too fast, and I hate the idea of bulking up. I just want to maintain a healthy me! When I was younger, I used to run. No Marathon's, or anything....just 5 miles or so, every other day. I think that was the most helpful of all when it came to keeping trim and fit. Those days are gone, so I'm doing what I can. (I DO walk every day, too!)
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If you're like me (and I think you are!), consistently working out will start making you feel good whether you lose a pound or not. There's a sign in my fitness center that says, "you've done something great today". Yes, we have!

But I totally understand wanting to shed a few pounds as well. I wish I had better advise in that area, but I'll leave it to someone who's had better results than me! :giggle:
 
caroln said:
If you're like me (and I think you are!), consistently working out will start making you feel good whether you lose a pound or not. There's a sign in my fitness center that says, "you've done something great today". Yes, we have!

But I totally understand wanting to shed a few pounds as well. I wish I had better advise in that area, but I'll leave it to someone who's had better results than me! :giggle:
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You make me laugh, I love your attitude!
Since I have always believed in "moderation", I think I will combine the two methods. Instead of 2 sets of 25, I will go up in weight until 2 sets of 15 feels good.

Since setting my mind to this (2-3 weeks ago), I have lost 4 lbs....eleven more to go. I'm determined.....I'm going to do this!!! 🏋

Thanks to everyone for their input! 😘

(BTW: does anyone know how I can acquire an allergy to chocolate? 😂)
 
@Trila, You go girl! Congrats on losing that 4 pounds.

We have a lot of chocolate addicts here. Maybe someone has a solution??? Hypnotism maybe? :LOL:
 
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To burn calories check out a system known as HIIT, High Intensity Interval Training. The theory goes something like this. Raise your heart rate briefly and then rest. The body reacts to the higher heart rate and kicks up the metabolism. While you're resting the metabolism stays up so you're burning calories at the higher rate even when resting.

This gets a bigger calorie burn per unit of effort, so you'll be able to go hard for 5 mins spread out over a 1/2hour. So you've gotten the high calorie burn rate over a 1/2 hour while only working really hard for 5 mins. Instead of working hard for 5 mins continuously and only getting 5 mins worth of a higher burn rate. The easiest way to start is on a cardio machine w a heart rate monitor, although it can be done w weights, or plyometric exercise.

As far as high weight/low reps that is the recipe for building muscle; high reps/low weight builds muscle endurance. As our % muscle mass naturally declines w age the muscle building becomes very important to our health and mobility.

And what is high or low weight? That is an individual thing, so when people refer to "lifting heavy" it might mean just lifting the weight bar (around 45 lbs) or it could mean 345 lbs. So if someone suggests to "go heavy" they mean "go heavy for you."

Fitness machines were built as devices for physical rehabilitation. They isolate the body part so the primary focus is on one muscle, or muscle group while the rest of your body is on vacation so to speak. Using free weights w CORRECT FORM requires much more effort from the rest of your body which in the process builds your core and balance. If trying a free weight vs a machine you'll probably need to lower the weight at first until the rest of the body catches up to the previously isolated muscle or muscle group.

Personally, I long ago gave up on the connection btwn losing weight and strength training. To sum it up "you can't out train a bad diet." I strength train so I can continue to perform my activities, injury prevention, and hopefully not lose my mobility as I age.
 
againstthegrain said:
To burn calories check out a system known as HIIT, High Intensity Interval Training. The theory goes something like this. Raise your heart rate briefly and then rest. The body reacts to the higher heart rate and kicks up the metabolism. While you're resting the metabolism stays up so you're burning calories at the higher rate even when resting.

This gets a bigger calorie burn per unit of effort, so you'll be able to go hard for 5 mins spread out over a 1/2hour. So you've gotten the high calorie burn rate over a 1/2 hour while only working really hard for 5 mins. Instead of working hard for 5 mins continuously and only getting 5 mins worth of a higher burn rate. The easiest way to start is on a cardio machine w a heart rate monitor, although it can be done w weights, or plyometric exercise.

As far as high weight/low reps that is the recipe for building muscle; high reps/low weight builds muscle endurance. As our % muscle mass naturally declines w age the muscle building becomes very important to our health and mobility.

And what is high or low weight? That is an individual thing, so when people refer to "lifting heavy" it might mean just lifting the weight bar (around 45 lbs) or it could mean 345 lbs. So if someone suggests to "go heavy" they mean "go heavy for you."

Fitness machines were built as devices for physical rehabilitation. They isolate the body part so the primary focus is on one muscle, or muscle group while the rest of your body is on vacation so to speak. Using free weights w CORRECT FORM requires much more effort from the rest of your body which in the process builds your core and balance. If trying a free weight vs a machine you'll probably need to lower the weight at first until the rest of the body catches up to the previously isolated muscle or muscle group.

Personally, I long ago gave up on the connection btwn losing weight and strength training. To sum it up "you can't out train a bad diet." I strength train so I can continue to perform my activities, injury prevention, and hopefully not lose my mobility as I age.
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Very informative....thanks! You gave me the answer I was looking for!

I have never heard of HIIT in so many words (letters? LOL), but I am familiar with that idea.
 
^^^Thank you.

For the ladies beginning w free weights my suggestion would be to learn how to do 2 simple exercises after checking w your Dr. The first is a squat w no weight. Then when you have some reps built up over a couple weeks you can add weight like a dumbbell or kettle bell in each hand and perform a suitcase squat. The weights are held just like you would carry a suitcase. Grip the weight hard. 3 sets of 12 reps. If it's easy add more weight.

Concurrently you can start learning a standing shoulder press w no weight. Then add weight, grip it hard, same thing 3 sets of 12 reps.

First squat 12x, then press 12x = 1 set, repeat the set 3x.

If anything hurts------- STOP.

Eventually as your technique and strength improves these 2 exercises can be combined in a "squat to press." It's a whole body, COMPOUND movement. In real life you reach down to the floor to grab an item and then reach up over your head to put it on a shelf. Or better yet pick up a grandchild and lift them up over your head!

This is an example of functional strength training. With just these 2 simple, low impact moves there is a multitude of benefits. Increase in range of motion in the ankles, hips, and shoulders, increased strength in the legs, arms, hands, glutes, and shoulders. Increased bone density in the legs, spine, and arms. Improved stabilization provided by your core, and better overall balance. And depending on your pace you might get your heart rate up too.

Don't be afraid of a little soreness that lasts less than 1 day, if still sore 48 hours after the workout that's too long. Recover and lower the workload next session. Drink plenty of water, and you must eat protein immediately when you're done to allow your muscles to re-grow and become bigger therefore stronger. You can not be starving yourself and expect to gain muscle and have the energy to do this type of work.

Warm up before - 10 mins of walking/bike/elliptical and then use some bands to warm up your shoulders. And stretch afterwards(not before.)

I have plenty of elderly at my gym and the ones that show up consistently make progress. Studies on elderly women have shown that bone density increases by about 10% over a year w consistent effort of getting weight overhead.
 
Well, there is alot to be said about portion control. At the end of 2018 I decided I had to try harder .. so I did. I cut my portions, cut back on beer, and just about cut out evening snacks. Over about the next 2-3 year period I lost 60# .... I seem to be stuck there but, I'm now going to about 50% vegetable diet . I'd like to drop a few more # [10,maybe 20] ?

I've always been larger than average but @ 6'1" and my age 74 ... I think 230 is still to heavy .

When I was young and boxing I weighed in @ [roughly] 215 ... that's where i felt my best but again ..... I was young.
 

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