We Aiming High or Low?

So…
Should you be grinding out sets of 15 with lighter weight, chasing the burn?
Or loading the bar heavy and living in the range of 3-5 reps?

Depending on who you ask, one is “for size,” the other is “for strength.”
And usually, one side is convinced the other is wasting their time.

I’m here to hopefully shed some light on this subject and possibly give you some good news.

Both work.
Both have tradeoffs.
And neither is “better” than the other. It really comes down to your goals, preferences, and what’s available to you.
Most of the time, a mix of the styles is where you should be landing.

Low reps, heavy weight tend to be where you lean when strength is the priority.
Heavier loads demand more from the nervous system, reinforce efficient movement patterns, and teach you how to produce force under tension.
If the goal is to move more weight, feel solid under a bar, or build confidence with heavy loads, this style is the go-to.

But it comes with a cost.
Heavy training is more neurologically and structurally demanding. Recovery will matter more. Volume tolerance is lower. And if every session turns into a max-effort showcase, progress stalls fast. You have to learn how to structure not only training, but recovery as well.

On the other side, higher reps with lighter loads are often labeled as “hypertrophy work,” and for good reason. More reps mean more time under tension, more local fatigue, and more opportunity to accumulate quality volume. It’s also generally easier on joints and connective tissue, making it a useful tool for longevity and consistency.

The downside? If this is all you ever do, strength expression lags. You get better at feeling tired, not necessarily better at moving heavy loads efficiently. This style needs to be complimented with the increased loads.

Overall, the point is typically a cross between both.

Results don’t tend to come from choosing a side.
It’s how intelligently you structure sets, reps, and load over time.

Strength and size aren’t actually opposites. They overlap heavily.
You can build muscle mass with low reps. You can get stronger with higher reps.
The stimulus is dependent on how close you’re working to form or mechanical failure, how much volume you accumulate, and how well you’re recovering from everything.

The most effective training plans don’t live at either extreme.
They take parts from each style.
Most of the high level weight lifters tend to work in some sort of isolation and volume focused training. While many bodybuilders will push or pull heavy loads through big compound movements.

Heavier days/lifts to build strength, force, and power.
Moderate and higher-rep work to accumulate volume and to ensure connective tissue tolerance.
Don’t feel like you have to pigeonhole yourself into one training style. Find the best parts that compliment your sport, goals, and recovery.

Aim high. Aim low.
Just don’t aim blindly.

Train Hard. Train Smart.

Ready for structure, accountability, and real results?