How many reps should I do to lose weight? This is a question we get a lot. People want to know how many repetitions they should do of an exercise to lose weight. The answer, unfortunately, isn’t as simple as “X number of reps.” It depends on various factors, such as your current weight, goals, and fitness level.

That said, I can give you some general guidelines to help you determine how many reps you should do to lose weight. First, let’s talk about your goals. If you’re trying to lose fat, you’ll want to focus on exercises that burn the most calories. These are typically compound exercises that work for multiple muscle groups at once. Think squats, lunges, push-ups, and rows.

Doing Reps To Lose Weight

If your goal is to build muscle, you’ll want to do more repetitions with lighter weights. This type of exercise is called “resistance training.” Doing more reps with lighter weights can fatigue the muscles and force them to grow.

So, how many reps should you do to lose weight? It depends on your goals. Aim for 8-12 reps per set if you’re trying to lose fat. Aim for 12-20 reps per set if you’re trying to build muscle. And if you’re starting, it’s best to stick with the lower end of those ranges.

Do Higher Reps Burn More Fat?

When it comes to higher reps vs a lower amount of reps, the simple answer is that the more energy you are requiring your body to burn while working out, the more fat you will burn. So technically the more reps you do the more fat you burn. However, the more muscle mass you have, the more calories your body will burn passively. So if you’re looking to gain some muscle and lose weight at the same time, strength training is recommended.

In the end, it comes down to your goals. To lose fat, do whatever rep range burns the most calories. If you want to gain muscle and lose weight, then do lower rep ranges.

When To Lift More To Lose Weight?

If you’re trying to lose weight, you may wonder when the best time to lift weights is. While there’s no perfect answer, lifting heavier weights early in your workout may help you burn more calories and fat.

Lifting heavy weights requires more energy, so your body will need to burn more calories to sustain itself. In addition, lifting heavy weights can help build muscle, and muscle tissue burns more calories than fat tissue.

Aim to lift heavier weights for fewer reps if you’re trying to lose weight. This will help you build muscle while also burning more calories. Try doing three to five sets of eight to 12 reps of each exercise, with a minute or two of rest between sets.

If you’re new to weightlifting, start with lighter weights and focus on form before increasing the amount of weight you lift. And be sure to warm up with some light cardio and stretching before lifting to prevent injury.

Lifting weights is just one part of a healthy weight loss plan. Be sure to include cardio and a healthy diet as well. And remember, the best time to lift weights is when it works best for you. So if early morning lifts help you stay on track with your weight loss goals, don’t be afraid to hit the gym before work.

Avoid The Plateau

If you’re trying to lose weight, you may have noticed that the number on the scale isn’t budging, even though you’re eating healthy and exercising regularly. This is called a “weight loss plateau,” and it’s completely normal.

You may have hit a weight loss plateau for a few reasons. First, your body may have adjusted to your new diet and exercise routine. When you first start eating healthy and exercising, your body is in “shock” and starts to lose weight quickly.

But after a few weeks or months, your body adjusts to the changes and starts to burn fewer calories. This is why mixing up your workouts and keeping your body guessing is essential.

In addition, hormonal changes, such as those that occur during menopause, can also lead to a weight loss plateau. For example, as we age, our bodies produce less of the hormone leptin, which helps to regulate hunger and metabolism.

So what can you do to break through a weight loss plateau? First, try not to get too discouraged. It’s completely normal to hit a plateau, and it doesn’t mean you’re doing something wrong.

Instead, focus on making minor changes to your diet and exercise routine. For example, try adding new healthy foods or swapping out some of your old favorites for healthier alternatives. And mix up your workouts by adding new exercises or increasing the intensity of your existing routine.

FAQs

What’s the best rep range for fat loss?

There is no “best” rep range for fat loss. It ultimately comes down to how many reps you can do while maintaining good form.

Suppose you can do 20 reps with good form. But if you can only do ten reps with good form, then that’s the rep range you should stick with.

What burns more fat, high or low reps?

Generally speaking, low reps (1-5) with heavy weights will build strength, while high reps (10 or more) with lighter weights will build endurance. Higher muscle mass will cause your body to burn more calories passively while doing higher rep ranges will burn more calories in the moment.

How many sets should I do for fat loss?

There is no set number of sets you should do for fat loss. It ultimately depends on your goals. If you’re trying to gain strength and muscle, you generally should keep your rep rates low, if you’re just trying to tone and lose weight, you can keep a high rep range.

What’s the best time of day to lift weights for fat loss?

The best time of day to lift weights is whenever you can fit it into your schedule. There’s no magic time of day which will cause you to burn more fat.

Can I lift weights every day?

It’s generally recommended that you take at least one day off between weightlifting sessions to allow your muscles to recover. However, if you’re lifting lighter weights for higher reps, you may lift more frequently without overtraining.

Final Thoughts

As you can see, there’s no simple answer to the question of how many reps should you do to lose weight. It all depends on your goals and your current fitness level. But by following these guidelines, you should be able to figure out how many reps you need to lose weight. And always remember to focus on quality over quantity. It’s better to do a few reps with perfect form than to do a bunch of bad ones. Good luck!

About the Author: Zoe Taylor

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Zoe Taylor has a degree in Sports and Exercise Science and is an avid runner and fitness writer. Zoe works with BodyCapable by researching and writing cardio-related content. In her spare time, Zoe runs marathons, keeps up to date with the latest fitness trends, and enjoys walking her dog!