Lift heavy or smaller weights with high reps? It all depends on your goal

So you want to lift weights but aren’t sure where to start. You scroll through your Instagram feed looking for guidance – but all you see are fitness influencers touting the idea you either lift big or don’t bother.

That’s a bit intimidating and disheartening, right? But as with most things exercise and health, its not really that simple.

I’m an exercise scientist (and former Commonwealth powerlifting medallist and national Olympic weightlifting champion) who researches resistance training, also known as lifting weights. Research suggests lifting smaller weights and doing more repetitions (or, in gym parlance, “reps”) can have a role to play – but it all depends on your goals.