Let’s talk about a question we hear all the time: “Should I lift heavy or light weights?” The answer isn’t as simple as you might think.
Whether you want to build muscle, boost strength, or enhance endurance, your approach to rep ranges and weights matters.
Let’s dive into the science of hypertrophy, strength training tips, and endurance workouts, plus bust myths that might keep you from seeing the progress you want.
Hypertrophy vs. Strength vs. Endurance: What’s the Difference?
Hypertrophy (Muscle Growth)
Goal: Increase muscle size.
Science Says: Moderate weights (65-75% of your 1-rep max) for 6-12 reps per set. This creates metabolic stress and muscle fiber micro-tears, triggering muscle growth during recovery.
Pro Tip: Pair compound lifts (squats, bench) with isolation exercises (bicep curls) for balanced development.
If you’re here to sculpt bigger arms, a stronger back, or legs that make you say "oh my quad", hypertrophy is your focus. This isn’t just about lifting random weights—it’s about strategic stress on your muscles. Aim for weights that feel tough but doable for 6-12 reps per set. If you finish a set and think, “I could squeeze out two more reps, but my muscles are burning.” That sweet spot creates tiny tears in your muscle fibers (don’t worry, this is a good thing!), which rebuild bigger and stronger with rest and protein.
Variety keeps your muscles guessing and growing. Start with a 7-day free trial to O2 Fintess Clubs to try a variety of top-of-the-line equipment and group fitness classes!
Strength Training
Goal: Lift heavier weights.
Science Says: Heavy loads (85% + of your 1-rep max) for 1-5 reps. This trains your nervous system to recruit more muscle fibers efficiently.
Pro Tip: Focus on mastering progressive overload—gradually increasing weight while maintaining your form throughout the entire exercise.
Want to deadlift your bodyweight or finally conquer that next heavy PR? Strength training is about teaching your body to recruit every muscle fiber efficiently. So here's where you go heavy. We’re talking weights so challenging you can only do 1-5 reps before needing a breather. This isn’t just about muscle. It’s about your nervous system learning to fire on all cylinders. Think of it like your brain and muscles syncing to lift smarter, not just harder.
But remember: Progressive overload is key. Slowly add weight over weeks while keeping your form rock-solid. No ego lifting!
Need help nailing your technique? Book a free screening with Renew Physiotherapy to prevent injuries before they take you out of your heavy lifting routine!
Endurance Workouts
Goal: Boost stamina for running, cycling, and daily life.
Science Says: Light weights (50-65% of your 1-rep max) for 15+ reps. This boosts mitochondrial density and delays fatigue.
Pro Tip: Use supersets (back-to-back exercises) and circuit training to maximize efficiency.
Training for a Spartan Race, a marathon, or just want to crush a workout without gasping? Endurance is your secret weapon. This isn’t about maxing out weight—it’s about sustained effort. Grab lighter weights (or even just your bodyweight) and aim for 15+ reps per set. You’re teaching your muscles to resist fatigue by boosting mitochondrial density (tiny energy factories in your cells).
Don’t forget: Nutrition fuels endurance. A 1:1 session with a Loop Nutrition dietitian can tweak your meals to keep you energized.
Myths vs. Facts: What the Science Says
🚫 Myth: “Lifting heavy will make you look bulky.”
✅ Truth: Bulking requires eating in a calorie surplus and hypertrophy-focused training. Lifting heavy builds strength, not size, unless you intentionally eat and train for mass. Strength ≠ bulk.
🚫 Myth: “Use only light weights to tone muscles.”
✅ Truth: “Toning” is just muscle growth + fat loss. Light weights build endurance; definition comes from nutrition and consistent training.
🚫 Myth: “High reps burn more fat.”
✅ Truth: Fat loss is about calories in vs. calories out. All exercise helps, but nutrition is king.
The Bottom Line
- Build muscle? Go moderate.
- Get stronger? Lift heavy.
- Boost stamina? Keep it light.
Mix these approaches to keep workouts fresh and effective. Consistency > Perfection. So the best thing you can do to get started is just show up and adjust as you go.
Ready to level up?
→ Test-drive a plan with 2 complimentary personal training sessions.
→ Rehab smarter with Renew Physiotherapy.
→ Eat for gains with help from the Registered Dietitians at Loop Nutrition.
Your weights don’t define you—how you use them does.
