Is it better to exercise heavy or count multiple times

The choice of heavy weight or multiple repetitions for fitness depends on the training objectives. For muscle building, heavy weight with low repetitions is preferred, while for shaping or endurance training, light weight with multiple repetitions is more optimal.

Heavy weight low frequency training usually uses more than 80% of the maximum weight, with each group repeating no more than six times. This mode can effectively stimulate muscle fiber growth, especially with significant activation effects on fast muscle fibers. Strength athletes and bodybuilders often use this method to break through the bottleneck of strength. During training, it is important to pay attention to the standardization of movements and avoid compensatory force. It is recommended to do so under the protection of a professional coach. It is advisable to schedule two to three heavy weight training sessions per week to give muscles sufficient recovery time.

Lightweight multiple training often uses less than 60% of the maximum weight, with each group repeating more than 15 times. This type of training can enhance muscle endurance, improve capillary density, and is more suitable for marathon runners or people who need to maintain posture for a long time. Multiple training sessions have lower joint pressure and can be used as transitional training during the rehabilitation period. Suggest using short intervals to maintain sustained tension in the target muscles. Different muscle group training can be performed daily, but the total training amount needs to be controlled to avoid excessive fatigue.

The fitness plan should periodically adjust the weight to frequency ratio. Beginners are advised to establish a movement pattern with light weight and multiple times, and then gradually increase the load. Dynamic stretching and nutritional supplementation should be done before and after training, with a protein intake of about 1.5 grams per kilogram of body weight. Regularly record training data, adjust plans based on body feedback, and consult professional fitness coaches to develop personalized plans when necessary.