Advice on strength training needed!!

hyphenbobbit

Hi,

After reading all the posts here I think I need to do some strength training. Can anyone advise me whether or not it is better to do more reps with lighter weights or aim to lift as much as possible and keep going for as long as you can?

Any advice on this topic appreciated.

maruxf

Hi,

After reading all the posts here I think I need to do some strength training. Can anyone advise me whether or not it is better to do more reps with lighter weights or aim to lift as much as possible and keep going for as long as you can?

Any advice on this topic appreciated.

It depends on your goals...

For example, I'm 31F and my goal is to reach a BF% of 20% (which is considered "athletic" in the scale...Right now I'm at 26% from 31%) and obtain as much definition as possible.

I choose to left heavy. Building muscle means that I am losing fat a lot quicker than by just doing cardio and lifting Barbie weights (i.e., the pretty color ones at the gym).

I do 3 lifting sessions a week: I alternate between lifting-heavy sessions and circuit sessions.

During heavy days, I lift as heavy as I can for as many reps as I can, while maintain proper form until my muscles fail (that is a 'set') and I rest for about 30-60 seconds between sets (at a minimum). Try to get a spotter for these days or you can get yourself in trouble.

On circuit days, I lift weights that I know I can lift for a prescribed number of reps and sets and rest for no more than 30 secs between sets. In my circuits, most exercises are plyometric. It's quicker paced, so my HR is sustained.

Nonetheless, whatever you decide to do (lifting heavy or just lifting), just lift, it will jump start you! (Just avoid the barbie weights (the pink 3-pounders) and a ton or reps...I can't think of a scenario where that would help)....


"Positive failure: the pain goes away but the fat remains..."

wellbert

If you read all the posts here, you should have probably found your answer in the first 3-4 that you read.
Use one of the several programs suggested in every thread.

hyphenbobbit

Hi,

Thanks for your reply. The main goal for me is to lose inches and firm up a little. I'm 41f, 5' tall and 12lb over my goal weight. I've been doing lots of cardio but no weight loss. Haven't logged on MFP for past couple of weeks as totally lost motivation as don't seem to be getting anywhere. Now returned having not lost or gained any weight and just want to see some change.

I am going try it your way and see what happens, thanks again