Upping the Intensity with HIGH REPS

The White Label Workout of the Week is UP! For this session, we’re blasting out HIGH REPS!

In this article:

  • ✅ Benefits of HIGH REP workouts
  • ✅ VIDEO of the Workout of the Week
  • ✅ Brand & share this workout as your own

I LOVE playing with high REPS. It’s one of the tools in my coaching toolbelt of ways that we can increase the intensity of our workouts. I actually have 7 different tools that I frequently use … I shared an article last week on the 7 ways to UP the intensity withOUT upping the weights.

Read it here: https://whitelabelworkouts.com/7ways-to-up-intensity…/

But let’s get back to our REPS workout .. and really zone in on the benefits of HIGH reps.

Higher reps in workouts, typically involving lighter weights, can offer various benefits depending on your fitness goals and training preferences.

Here are some of the advantages of incorporating higher-repetition sets into your workout routine:

Muscle Endurance: High-rep workouts help improve muscle endurance, as your muscles are required to contract repeatedly over an extended period. This is particularly beneficial for athletes and individuals participating in endurance sports.

Burn Calories: Performing higher reps with lower weights can help burn calories and contribute to weight loss or maintenance. The extended duration of the exercise increases energy expenditure.

Joint Health: Lower weights in higher-rep sets are generally gentler on the joints compared to heavy lifting. This can be advantageous for individuals with joint issues or those recovering from injuries.

Improved Cardiovascular Fitness: Higher-repetition workouts can elevate your heart rate and breathing rate, providing a cardiovascular training effect. This can help enhance overall cardiovascular fitness.

Technique and Form: Lighter weights allow you to focus more on perfecting your exercise technique and maintaining proper form, reducing the risk of injury.

Variety: Incorporating higher-repetition sets into your routine can add variety to your workouts, preventing boredom and plateaus in your training.

Muscle Tone and Definition: While higher-rep sets with lighter weights may not build muscle size as effectively as low-rep, high-weight sets, they can help improve muscle tone and definition, especially when combined with a proper diet.

Rehabilitation: For individuals recovering from injuries or surgeries, higher-rep sets with lighter weights can be part of a rehabilitation program to regain strength and mobility gradually.

Time Efficiency: High-rep workouts can be more time-efficient, as they typically involve shorter rest periods between sets and require less time to set up heavy weights.

Mental Toughness: Performing high-rep sets can test your mental toughness and discipline, helping you develop a strong mindset that can carry over into other aspects of life.

It’s important to note that the benefits of higher-rep workouts may vary depending on your fitness level, goals, and overall workout program. For muscle hypertrophy (increasing muscle size), lower-rep sets with heavier weights are generally more effective. However, incorporating a mix of rep ranges into your training can be a well-rounded approach to achieve various fitness objectives and maintain overall health and fitness.

Check out this video to see a HIGH REPS workout in action

Want to brand this work to you and share as your own? This is a FREE RESOURCE that I share each week with health & wellness coaches … you’re welcome to use it.

Click for the link to grab the editable files for this workout in both horizontal AND vertical modes: https://whitelabelworkouts.com/go-for-reps/


Questions, comments, feedback? I love hearing from you … reply back anytime!

I’d also love to hear if you have any other tips that you use to up the intensity in your workouts. Let’s make my list of 7 even bigger! Share your tips with me …

Have an absolutely outstanding week!!


Ro ~ Your Online Fitness Specialist

Founder & CEO WhiteLabelWorkouts.com