At last! We’re in the beginning of a New Year which means our group classes at Lincoln Nutrition & Fitness are beginning a new year of programming! 

Each year we start the season with a foundational strength phase. This phase generally consists of performing back squats, deadlifts, strict pulling and pushing exercises performed at higher rep schemes. 

There are many benefits of performing high rep strength training.

#1 – IMPROVE NEUROLOGICAL CONNECTION

Building neurological connection simply means focusing on specific muscles you want to activate in an exercise. In doing so, you will be able to increase the number of muscle fibers recruited during each contraction.

With weights that are at a lower percentage of your max lifts, you are provided the opportunity to focus and activate the proper muscles during your lifts. 

This is important for both new & experienced lifters to safely perform lifts and improve automated muscular activation for the future. 

#2 – BUILD LEAN BODY MASS & BURN FAT

To build lean body mass it is important to perform higher rep sets at moderate weights. 

When the body holds onto lean body mass, it increases your resting metabolic rate, burns more calories, and improves lean body composition. 

For the new and experienced lifter, building lean body mass is also important for building muscle tissue to hold onto strength in the future. 

#3 – INCREASE CONFIDENCE IN LIFTS

If you are a newer lifter, performing single heavy efforts can be scary, and if technique is not intake yet, can be dangerous. 

Higher rep lifting helps improve confidence with more exposure to the lift and allows you to feel out the weights you’re capable of without putting you in a position you’re not comfortable with.

For experienced lifters, higher rep lifting allows you to hit the reset button, go back to the basics and refine your technique. These types of lifting sessions will translate over well to improving performance in higher skilled lifts.

#4 – GAIN BETTER CONTROL OF BODY

In high rep lifting sets, the first reps are easy, the last few reps are the most challenging. 

In the initial reps it’s easier to focus on technique, however, as you fatigue, you’ll need to increase your effort in controlling your body. 

These efforts will translate to more control of your body and better technique for maximal lifts in the future.

#5 – IMPROVE CONDITIONING & STRENGTH SIMULTANEOUSLY 

Everyone loves 2-for-1 deals! Higher rep strength training is the 2-for-1 deal in the health & fitness realm. 

Higher rep strength sessions prove highly effective for increasing cardiovascular function, metabolic rate, and because you’re pushing the muscle fibers to their limits, you’re also gaining strength!

For newer lifters, the foundation phase is important for building a baseline and confidence in the future. For the experienced lifter, the foundation phase is like the off-season for competitive athletes, this is the time to refine the basics and continue to improve for the future. 

Set up a free consultation HERE to see how Lincoln Nutrition & Fitness can help you accomplish your goals!

COACH PHIL KNIEP – Owner & CEO of Lincoln Nutrition & Fitness

Precision Nutrition L1 Coach

CrossFit Level 3 Trainer

Endurance Certified

Mobility Certified

Scaling Certified

3x CrossFit Games Qualifier