When building muscle, many believe lifting heavy for low reps is the only path to muscular size gains. But recent research and real-world results show that’s not the only path. In fact, high-rep training using light weights can be just as effective for muscle growth when performed correctly.
So, whether you are training at home, the gym, prefer bodyweight exercises, or just want to mix things up for a 6-8 week training cycle, high reps can be another tool to add to your training box.
Do High Reps Build Muscle?
Yes! Absolutely. Muscle hypertrophy (muscle size increase) isn’t just about how heavy you lift. It’s about how hard you push your muscles. As long as you’re training close to failure, meaning your muscles are nearly maxed out by the end of your set, you can build muscle with both low reps and high reps. (Note: This can be gauged by hitting that one last rep that barely gets completed in good form)
There are many studies that have found that lifting lighter weights for 20–25 reps led to similar muscle growth as lifting heavier weights for 8–12 reps, as long as the sets were taken close to failure. (Feel free to research these if you enjoy that kind of data, or if you enjoy a video format, 2 people I recommend to watch are Stan Efferding and Mike Israetel)
A few Benefits of High-Rep Training
- ✅ Builds lean muscle mass
- ✅ Safer for beginners or those recovering from injury
- ✅ Less stress on joints while still promoting muscle growth
How to Maximize Muscle Growth with High Reps
If you’re using high reps to build muscle, here are a few tips:
- Train close to failure – Don’t stop at 15 reps if you can do 25. Your muscles need to be challenged to grow.
- Slow down the tempo – Increase time under tension for greater muscle activation. (A nice rhythm up, a slight squeeze, and a nice rhythm down)
- Progressive overload – Increase the reps, sets, or resistance over time.
Final Thought: Do You Need Heavy Weights to Get Bigger?
Nope! You don’t need heavy weights to grow, you just need to train with intensity and consistency. Whether you prefer high reps, low reps, or a mix of both, the key to building muscle is challenging your body and recovering properly.
So, if you’ve been avoiding light weights thinking they don’t “count,” it’s time to rethink your training. High-rep workouts can build size, and they’re a great tool in your fitness toolbox.
Please note: As always, this can be manipulated and changed to your personal needs. Rep-wise, it has been largely established that reps from 5 up to 25 can be effective for muscle size. As long as you follow the tips listed above in regards to training close to failure.
Until we chat again
Bion