For many fitness enthusiasts, building lean muscle is a top priority. To determine the most efficient way to achieve this goal, we consulted experts to determine whether lifting heavier weights with fewer repetitions or opting for lighter weights with more repetitions is more effective.

Lifting Heavier With Fewer Reps vs. Lighter With More Reps

The answer ultimately depends on your specific circumstances and objectives. For example, if your goal is to sculpt lean muscle without appearing too bulky, focusing on muscle endurance training would be ideal.

In this scenario, Jill Drummond, a certified personal fitness trainer with NASM and ACE and the VP of Fitness at BODYBAR Pilates, advises, “Emphasize moderate weight loads and longer sets, ensuring that you experience some resistance and challenge without going too light. You should feel the effort while still being able to complete all your repetitions and sets.”

Now, if you are looking to bulk up, Jill suggests, “Lift heavy-set weights for lower repetitions and eat in a caloric surplus. If that’s not part of your routine, you most likely will not have to worry.”

Bodyweight Exercises vs. Lifting Weights: Which Is More Effective for Building Muscle?

Dotsie Bausch, an Olympic silver medalist and track cyclist, and she wanted to achieve maximum strength gains so she could pack on more muscle mass in her hamstrings and glutes for the load of her standing start on the track.

“That meant lifting 565 pounds on the inverted leg sled, at 60 reps x 6 sets. So, you can see with that, I used very heavy weights and very high reps, but it took years to build into being able to do that safely,” Dotsie explains.

A Beginner’s Guide To Lifting Weights

Consuming a Nutrient-Dense, Protein-Filled Diet Is Key, Too

In addition to your lifting regimen, consuming a nutritious, protein-packed diet is essential for building lean muscle.

“The key is choosing nutrient-dense, protein-rich foods that also offer a host of anti-inflammatory compounds to support your recovery,” Dotsie tells us.

She’s a big fan of legumes, such as chickpeas, black beans, and lentils, as they’re packed with protein and complex carbs—both of which fuel your muscles and replenish glycogen stores after your workout.

“I also enjoy high-protein plant-based food sources like tofu, tempeh, and edamame, which are standout options offering essential amino acids needed for muscle repair,” Dotsie adds. “Easily digestible foods like tofu and tempeh (that also lend themselves towards a healthier gut microbiome) are important because your body has the opportunity to spend more energy on building muscle and less energy on digestion!”

Alexa Mellardo