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"The Ultimate Guide to Maximizing Your Results with Resistance Training"

How much weight should I lift?

How often should I do resistance training?

How do I know I am doing it right to achieve my goals?

Will adding resistance training help me lose weight?

I want to tone my muscles; how much should I lift?

Not many people add resistant training to their workout. Instead, we tend to walk, jog or do group exercises. When joining a gym, we tend to socialize and do the hit-or-miss exercise method. We also seek advice from media, friends, or other sources that do not provide personal goal-oriented information.

How many reps?

😃Depending on goals, the rep range will change.

•To gain size and strength, the 4-6 rep range should be utilized. However, the risk for injury is more prevalent in this rep range, so any joint pain or discomfort should be monitored, and a routine revision should be made to prevent further damage.

•The 12-15 rep range allows for strength and size gain while building greater energy stores in the muscle.

•The 20-25 rep range allows the body to build mitochondria, improve muscle endurance, and expand stored glycogen to promote fat loss during recovery. For example, if the desired sport-specific muscle conditioning program calls for the performance of sets in the 4-6 rep range, consider some lighter sets in higher rep ranges once in a while for variety and to strengthen bones and joints. Conversely, if the sport-based position calls for a focus in reps in the 20-25 rep, add some 4-6 rep sets from time to time to change the effects on muscle tissue.

Suggested Work Rep Ranges by Result

•Power: 1 to 3 reps

•Muscular Strength: 4 to 6 reps

•Strength/Stamina: 12 to 15 reps

•Muscular Endurance 20 to 25 reps

Beginners should spend considerable time building a muscular endurance or strength/stamina base before moving on to muscular strength or the seldom recommended “power” work rep ranges three-day split routine.


Day 1: Chest & Back

Day 2: Rest

Day 3: Legs & Abs (quads, hamstrings, glutes, calves)

Day 4: Rest

Day 5: Shoulders & Arms

(biceps & triceps)

Day 6: Rest

Day 7: Rest

How much weight?

Decide on your reps, and the amount of weight you lift will be what you can lift in perfect form to achieve those reps. For example, if you are doing 10-12 for stamina, pick a weight you can lift ten times but not 11 without losing form. Once you get to 12 reps with that weight, it is time to go up in weight.

Larger muscles will need more weight, and exercises closer to the body will have more weight.

Example: You can lift more weight with your bicep than your triceps. Also, bicep curl will be heavier than a fly.

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