So .. how many repetitions do you really need for building muscle?

Time to Bury the “Lift Light Weights for High Reps = Toned” Myth

Okay, so let’s talk about one of the biggest fitness myths out there: lifting light weights for high reps is the way to become “toned.” It’s a classic, but it’s time we laid it to rest once and for all.

That’s the logic that still gets kicked around: Powerlifters have low reps of high weights and appear to be doing so, therefore if we have higher reps with lighter weights, we will look the same, correct? Nope. Powerlifting and toning are two very different purposes. The actual secret to why we look and perform is our body fat percentage, not the weight or amount of reps that you do.

And here’s the surprise: Science really does show that muscle growth can happen in a variety of rep ranges. So if that’s the case, what’s the real plan? Good question! Let’s break it down.

The Smart Way to Train

1. Start with a weight that you can do 8 reps with. The key here is to determine a weight that you feel is tough, but can still manage to do 8 decent reps with good form. This is your starting point to work from.

2. Next session, aim to do 9 or 10 reps with the same weight. This is where progressive overload comes in—you’re pushing your body a little further each time. Gradually increasing reps helps your muscles adapt and grow.

3. When you are able to do 12 reps comfortably, it is time to add weight. Don’t just alternate with the same weight once it becomes easy. Add a little more weight, and start again from 8 reps of the new weight.

This approach is foolproof for steady progress. By gradually increasing both reps and weight, you’re setting yourself up for long-term success. It’s all about challenging yourself in a smart, sustainable way—no quick fixes or gimmicks here.

So, forego the obsession with “toning” by doing high-rep sets on light weights. What’s effective is progressive overload, or the gradual progressive increase in the load placed on your muscles. This is how you build strength, muscle, and get the results that you actually want.

If this was helpful, feedback and questions welcomed!