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Speaker 1: Hi, and welcome back to Bounce Forward with me, Tiff Paul.

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: on which I'm recording this podcast, the warundry people of

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Speaker 1: the cooler Nation. I pay my respects the elders past

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Speaker 1: and present. Sam had a fantastic question reps versus sets, Tiff?

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Speaker 1: What are they? And what is the magic number to

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Speaker 1: hit the spot for strength gains? Lightweights high reps or

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Speaker 1: heavy weights low reps? Which is better? This is my question.

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Speaker 1: Everyone wants to gain strength and tone up, but they

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Speaker 1: are very different things. And in my line of work

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Speaker 1: with a fitness product, which is TXO and marketing and

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Speaker 1: things like that, you see fitness apps and you see

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Speaker 1: fitness marketing just hammering you all days saying get strong

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Speaker 1: and tone up. But they're very different things, and people

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Speaker 1: might think it's the same. So toning and strength training

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Speaker 1: are very different terms in the fitness industry, and they

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Speaker 1: have distinct differences in their goals, in their methods, and

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Speaker 1: in their results. So do you know the difference? That's

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Speaker 1: my question. Let's start with strength training. So the goal

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Speaker 1: is to increase muscle mass and gain strength and enhance

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Speaker 1: overall physically performance and functional abilities and improve bone density

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Speaker 1: and joint health. Right, the methods that you would use

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Speaker 1: is heavier weights with lower repetitions, typically four to twelve

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Speaker 1: reps per set, includes exercises like squads that lifts, bench presses, rows,

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Speaker 1: all those movements, and often involves progressive overload where the

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Speaker 1: resistance is gradually increased over time to continue challenging those muscles.

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Speaker 1: The results you often get hypertrophy, which is the muscle

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Speaker 1: size growing, and you get the strength. Enhance metabolism. Oh,

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Speaker 1: it's always a winner, and calorie burning fantastic. There's also

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Speaker 1: improved muscle definition, but not necessarily a lean appearance without

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Speaker 1: the attention to body fat loss. Okay, so you'll get

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Speaker 1: those muscle gains and you'll get the definition, but it's

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Speaker 1: not going to be cut and lean unless you do

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Speaker 1: a cut and try and lose a bit of body

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Speaker 1: fat to reveal that muscle underneath. Now, let's talk toning

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Speaker 1: and compare the two. The goal of toning is to

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Speaker 1: improve muscle definition and achieve a leaner appearance. Right. You

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Speaker 1: want to maintain or slightly increase muscle mass whilst reducing

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Speaker 1: body fat, and you are enhancing muscle endurance and overall

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Speaker 1: body compositions, so you're recomping your body to have more

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Speaker 1: lean muscle mass and less fat. And the methods used

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Speaker 1: is usually lighter weights with high repetitions, typically twelve to

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Speaker 1: twenty reps per set of you know, body weight exercises

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Speaker 1: or light resistance dumbbells, including exercises like you know, your squats,

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Speaker 1: your lunges, your push ups, you resistance band work, your miniban,

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Speaker 1: you glute work. Often it's combined with cardiovascular exercise to

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Speaker 1: reduce body fat. So your circuits, your fitness classes, your

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Speaker 1: hit training for example, and the outcomes are improved muscle

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Speaker 1: endurance because you're doing a lot of reps slight muscle growth,

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Speaker 1: sometimes more defined muscles due to lower body fat levels.

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Speaker 1: So you can see the muscle shine through and a

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Speaker 1: lean or more toned appearance without significant muscle bulk. But

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Speaker 1: nothing that I'm talking about whether you're trying to gain strength.

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Speaker 1: Even if you do heavy weights with low repetitions, you're

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Speaker 1: not going to get bulky. You're not going to get bulky,

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Speaker 1: because that's something very hard to do. It's just I'm

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Speaker 1: talking about looking shredded. Okay, the two different things. The

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Speaker 1: key differences here are the weight and the repetition range.

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Speaker 1: Strength training heavier weights fewer reps, and toning lightweights, more reps,

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Speaker 1: and the focus that the strength training is about building

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Speaker 1: muscle size and strength, whereas the toning is about achieving

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Speaker 1: muscle definition and that lean appearance. Exercise intensity is also different.

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Speaker 1: Strength training is it's pretty high intensity. It often involves

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Speaker 1: compound movements. Your heart rate will get up, you know,

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Speaker 1: you really feel it. But with toning it's more modern intensity.

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Speaker 1: So you know, you see people in the gym doing

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Speaker 1: the bicep curls and they're going for like a minute.

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Speaker 1: It's moderate, you know, and it involves a mix of

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Speaker 1: compound but also those isolation exercises like doing your triceps

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Speaker 1: and training the smaller muscles and more accessory movements. And

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Speaker 1: the difference is in body composition as well. So set

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Speaker 1: strength training can lead to larger muscle size and a

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Speaker 1: potential to increase body weight due to muscle mass, but

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Speaker 1: toning focuses on reducing body fat to reveal muscle definition,

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Speaker 1: so you've got that more lean appearance. So many fitness

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Speaker 1: programs will integrate both toning and strength training elements. To

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Speaker 1: provide more of a balance approach. For example, someone might

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Speaker 1: lift heavier weights on some days to build strength and muscle,

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Speaker 1: whilst on other days they might focus on high reps

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Speaker 1: and lighter weights to improve endurance and definition. Something that

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Speaker 1: I do. I do have my heavy strength days and

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Speaker 1: then of my endurance days where I will box with

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Speaker 1: light weights to really get insurance in my arms, which

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Speaker 1: helps me with my martial arts. So while both toning

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Speaker 1: and strength training involves resistance exercises, that's where it can

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Speaker 1: get tricky and confusing. The primary difference lies in the

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Speaker 1: weights used and the repetition ranges and the specific goals

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Speaker 1: of the workouts. So toning or looking toned requires muscle

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Speaker 1: mass and a higher ratio of muscle mass to fat mass,

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Speaker 1: but it allows for more muscle shape to show through. Right,

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Speaker 1: That's what toning is. So being tone requires that muscle

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Speaker 1: mass and this involves progressive overload. But if you are

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Speaker 1: scared that lifting heavier will make you look bulky again,

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Speaker 1: I have to say please don't worry about that. It

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Speaker 1: takes a lot of proper technique, dedication, a lot of food, rests,

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Speaker 1: a shit ton of time to build muscle. Okay, you

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Speaker 1: can't do it by accident because it's really hard to

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Speaker 1: do it on purpose. Things that probably won't get you

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Speaker 1: the best results for building that muscle if you're really

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Speaker 1: focused on building the size of your muscles. High intensity

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Speaker 1: cardio fitness classes, prioritizing your cardiover weight training, sticking only

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Speaker 1: to high rep ranges, lifting the same weights all the time,

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Speaker 1: and trying to diet all the time and be in

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Speaker 1: a calorie deficit. Those things will kill off putting on

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Speaker 1: that muscle size. Other than that, now you know the

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Speaker 1: difference between toning and strengthening. And next time someone says, oh,

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Speaker 1: I'm just going to go and do body pump because

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Speaker 1: I want to tone up and get strong and increase

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Speaker 1: muscle mass and do all these things, you'll be like, ah, no,

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Speaker 1: they're actually two separate things. And I know this from

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Speaker 1: TIFFs podcast. Thanks so much for listen listening to Bounce Forward.

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Speaker 1: I love having your company, So please DM me all

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Speaker 1: of your questions on Instagram at tiff hal Underscore XO.

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Speaker 1: Don't forget to rate and review me on your podcast app.

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Speaker 1: Happy Days