I'm a full time chess teacher and coach and have been asked this question many times. If you want to improve, you have to player stronger (higher rated) players. While, you may not win many games against stronger players (at first), you'll have to work a great deal more when playing them. The problem with playing lower rated (less experienced) people is that you'll win games without having to put as much effort into the game. Here's an example:
When I play any of my beginning students, I win easily and don't have to put as much thought into each move compared to playing a master strength player. Really, the best way to improve is to play stronger players. While no one likes to lose, you'll learn more about playing good chess when playing a strong player. I've been playing a lot of titled players recently. When I replay those games, I learn so much more because my opponents are making excellent moves (rather than the weaker moves you find in lower rated player's games). You need to play against opponents who play well if you want to improve!
Some people have been telling me playing higher players will get you better and theres people that told me that if you play people in your rating range you will get better and theres people saying play people lower than your rated which is best