We've all heard it before: "High reps are better for toning, and low reps are better for bulking." It’s one of those fitness myths that seems to hang around like a bad smell, especially for beginners. But let’s set the record straight!
First off, let’s clear up the confusion around the term “toning.” You can't technically tone a muscle. What you can do is build muscle and then lose body fat to reveal that muscle. So, if you’re aiming to “tone,” what you really need to focus on is building muscle and shedding fat—not just cranking out high-rep sets.
Now, here’s the juicy bit: whether you’re hitting that 6-8 rep range or pushing through 15-20 reps, as long as the overall volume is the same and you’re taking your reps to or close to failure, the rate of muscle growth won’t be significantly different.
Another common misconception is that doing more reps means burning more calories in your session. While it’s true that high-rep workouts can burn some calories, recent studies show that traditional strength training sessions burn between 75 to 300 calories on average. And guess what? Even if you bump up the reps, the calorie burn still won't compare to traditional forms of cardio.
So, what’s the takeaway? For those looking to lose fat or “tone up,” focusing on tracking your volume progressions from week to week is far more beneficial. This means keeping an eye on how much weight you’re lifting and how your performance is improving over time. Meanwhile, track your calories and focus on building or maintaining muscle mass.
If you’re feeling confused about where to start or how to optimise your training for your goals, why not book a free consultation call with Meg? She’ll help you cut through the confusion and get you on the right track. 🚀
Comments