What’s Better for Getting Stronger?
One of my favorite questions (and I hear it in one way or another often): Is it better to use heavier weights or do more reps?!
The short answer? Yes!
If your end goal is to get stronger, you need to use challenging resistance for multiple reps.
Why Does This Matter?
Strength improvements—at least the kind that contribute to success and capacity outside the gym—are driven by building structural tissue. This means strengthening your muscles, tendons, and even increasing bone density.
We’re not talking about gains that come purely from central nervous system efficiency—that’s an advanced topic suited for Olympic lifters and elite strength athletes.
Most people don’t care to or need to deep dive into the science of strength. Here’s what matters:
Your muscles and joints don’t know weight. They only know tension and relaxation.
If you want to build strength that lasts and translates to real life, you need:
- Sufficient time under tension
- A challenging weight
- Full range of motion
- Patience
What Does This Look Like?
Think of everything you do in the gym as existing on a spectrum:
- On one end, you have lighter weights and higher reps. This leans more toward cardio and endurance work.
- On the other end, you have maximum weights for very few reps. This is all about absolute strength—training your nervous system to fire harder and faster.
For most people looking to get stronger, the sweet spot sits somewhere in the 70–90% range of your maximum weight. That’s heavy enough to be challenging, but light enough that you can perform multiple reps with good form and control.
What Does “Multiple Reps” Mean?
Here’s a simple rule of thumb:
More than you want to do.
If you can easily complete a set and still feel fresh, the weight isn’t challenging enough. On the other hand, if you’re grinding through sloppy, half-hearted reps, you’re going too heavy.
The goal? Push yourself through tough, uncomfortable reps where your body stays under tension, but you maintain:
- Control
- Proper form
- Full range of motion
This is where the magic happens.
Why Full Range of Motion Matters
Half reps might feel like hard work, but they shortchange your results. Full range of motion:
- Builds strength evenly across the full length of a muscle
- Strengthens tendons and bones (a good thing, in the right doses)
- Reinforces better movement patterns that translate to real-world strength
In short, half reps = half the results. Don’t cheat yourself.
Don’t Get in a Rush
Strength isn’t built overnight. It requires patience, consistent effort, and small improvements over time. Whether you’re lifting heavy weights for fewer reps or moderate weights for more reps, the principle is the same:
Challenging your body under tension is how you grow stronger.
Final Thoughts
When someone asks, “Which is better for building strength: heavy weight or high reps?”—the answer is “yes.”
You need both: high reps with challenging weights.
If you’re looking to build structural strength—the kind that lasts and helps you thrive in your everyday life—find that sweet spot:
- 70–90% of your max weight
- Multiple reps
- Full range of motion
- No shortcuts
Push yourself beyond what’s comfortable, and give your body the time under tension it needs to adapt and grow stronger.
Ready to Get Stronger? Let Us Show You How.
At Penance Gym, we specialize in helping everyday people build the kind of strength that carries over to their lives—whether it’s lifting your kids, working the farm, or simply moving pain-free.
Don’t settle for guesswork or cookie-cutter workouts. Get coaching, guidance, and results.
Click that Free Intro button and start building the strength you deserve.
Effort earns respect—both in the gym and out.