Weights-what is the best way to reach your goals?

Last Update: October 28, 2019

Weight training is like eating those vegetables, you know they are good for you. However, with so many varieties to actually choose from, how do you know what is best? Should you lift heavy, is that the way to go? Or maybe just work with fewer pounds for longer amounts of time? Perhaps, maybe, somewhere in between?

With more ultra-popular fitness classes than ever before, on both ends of the spectrum (Cross fit on one side and barre on the other side) the conversation my friends even gets murkier. Picking up something is always better than nothing. However, ultimately, the weight that you should reach for, actually depends on your intended result. You see, there are essentially 2 big-picture ways to take into consideration, strength training: high-weight, low-rep or low-weight, high-rep. ( Now, try saying that 12 times fast.)

In the high-weight category, going heavy is one approach, say, deadlifting your body weight 3 to 6 time. Or you can use moderate loads (approximately 60-80 percent of your one-rep max, according to the American College of Sports Medicine) for 8-15 reps. For a different opinion, the other strength-training school of thought says to opt with much lighter weights, and complete 20, 30, or as many reps as you possibly can (AMRAP) in a set amount of time, it is usually 45 to 90 seconds.


Let us return to the burning question: With weights what's the best way to reach your goals? Let us sort it all out my friends. First, why is, low weight very awesome for the beginners. Yeah, yeah, you know very well that you shouldn't go from zero to bench-pressing 175 pounds overnight, however, if you are trying out a new exercise or a new workout, lighter weights are always your best friend. The key is understanding the technique and the range of motion before adding on more weight, Lower weights can, nodoubt help you master your form, that will help you to get most out of the move and prevent injury.Than after that, you can either up the reps or increase that weight for more of a challenge.,

If you want to sculpt visible muscle, OK, I personally go for a moderate to high weight in 8 to 12 rep range, but some people do prefer training to fatigue with lighter weights. However, both techniques are very effective. No matter which way you may choose, to create definition, this is the key: The last 2 reps of each set should always feel like it is a struggle. What it means is, you're actually challenging yourself, and not just going through some motions.

What about getting stronger in general? Yep, yep, muscle and strength are not synonymous. "Strength is relative," if you are not picking up progressively heavier weight, then you are not my friends, building it. (you always need to continuously load your muscles in order to build new fibers.) For this, yes, yes, heavy lifting reigns supreme. May you be always in good health.

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CStauber Premium
Great post. Very useful as I have been thinking of doing some strength training to just build me up physically. I have had health issues in the past and would like to become a little stronger, well a lot stronger. I'm weak and can't do much anymore without stopping to rest. I want to start walking too. I know that will help. My doctor keeps telling me to exercise but it's hard for me to get out when the weather is bad, I don't have a place to go except the local community college and the students look at me like they think I'm fixing to croak or something.

Have a blessed rest of the night.
Charlotte
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jojocinq Premium
Great post. Some heavy lifting will get it done
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ERichardson1 Premium
Yes indeed, thank you for reading this article, and may you have a wonderful successful week.
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NeilBrown Premium
Great post, thanks.
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ERichardson1 Premium
Thank you my friend, and may you have a most wonderful week.
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Joes946 Premium
Great blog and great advice. At 82, a lot of my weight lifting days may be over!
Thanks
Joe
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ERichardson1 Premium
Good evening my friend, it is never too late, I am 68, and I could do anything but 30 year old can do, there are many people I know they're your age and they're stand in Good health, it doesn't mean you got to go and lift 2, 000 lb. It only means do something so you can have a long healthy quality life.
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Joes946 Premium
I agree. I work out at the gym 3 days a week.
Joe
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JaneMahlehle Premium
Hi Earl
I like your post. I have learned a lot from it.
I lift weights because I was advised that they would help me lose weight. Indeed I am seeing the results, I also changed my diet.

My goal is to achieve muscle definition in the upper body especially my arms while maintaining femininity.
I must say I have progressed in terms of strength building. I would like to keep it low key. Just to maintain a shapely body.

Thanks
Jane
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ERichardson1 Premium
Good evening my friend, I'm very happy that you're taking care of your body, if you want a long quality life this is something you must do. If you just want your cuts and to look really good use light weights. If you want to get bigger used heavy weights. May you have a very successful week.
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JaneMahlehle Premium
Thank you very much Earl. I will focus on light weights from now on. I appreciate your advice.
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