How to make the most of your 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<