Strength Training: How much weight?

sleepingtodream
sleepingtodream Posts: 304 Member
in Fitness and Exercise
So I'm finally found my way back to the gym after a few years off (yikes) but it feels great! I'm trying to work on toning up and increasing my cardiovascular endurance. I've always enjoyed lifting weights and have jumped right in to using the machines and free weights (enjoy this part of my work out over cardio!). My question is in regards to how much I should be lifting since I'm just starting.

Do I lift less weight and more reps or more weight and fewer reps? I want to push myself but not get so sore that I can't move...my motivation might go out the window:P

Any thoughts or suggestions?

Replies

  • assblaster69
    assblaster69 Posts: 47 Member
    1-5 reps = strenght
    6-15 reps = muscle mass
    +200 = toned
  • CDTlovesANG
    CDTlovesANG Posts: 2
    moderate weight high reps
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    I'm going to go against what I usually recommend here (typical heavy lifting answer) but I feel that based on your goals a circuit training based lifting regimen would be more appropriate. You go for timed sets rather than lift for a certain rep goal, and when you finish with a set you move on immediately to the next exercise in the sequence rather than resting and doing another set. A good example of a circuit training workout is the Spartacus workout on youtube. You go through the entire sequence of exercises, then you rest, and repeat the sequence again 3-5 times.
  • sleepingtodream
    sleepingtodream Posts: 304 Member
    If I'm not feeling any muscle soreness or fatigue the next day would my assumption be correct that I need to either do more reps or more lbs? Sorry for the dumb question:P
  • sleepingtodream
    sleepingtodream Posts: 304 Member
    Interesting! I'm going to look into that. Thanks!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    1-6 reps for strength (heavy weight...almost fail on final reps)
    6-12 reps for hypertrophy (moderate weight)
    12+ reps...muscular endurance...but really you would be better served doing something else like circuit training.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    1-6 reps for strength (heavy weight...almost fail on final reps)
    6-12 reps for hypertrophy (moderate weight)
    12+ reps...muscular endurance...but really you would be better served doing something else like circuit training.

    Basically this. If the program you are on has you doing any more than 12 reps per set then you are better off with a full on circuit training regimen.
  • grantdumas7
    grantdumas7 Posts: 802 Member
    Don't worry about sticking to one specific rep range. Vary your rep ranges-go low as 3 to 5 and up to 20-25. And vary your rest time between sets. When working with lighter weights and higher reps rest about 30-45 sec when doing heavier reps in the lower rep range rest about 1.5 to 2 min.
  • jgcurry3
    jgcurry3 Posts: 172 Member
    I agree with varying rep range, rest periods between sets, and also the exercises used. Try one rep range for a month or so then switch it up.
  • zillah73
    zillah73 Posts: 505 Member
    I basically lift enough that I can do at least 12 reps but experience muscle failure at/before 15. I do two sets of everything. When I signed up for the gym I got three sessions with a trainer and that's the program he set me up with. Over time, as I have gotten stronger, I have added weight to pretty much everything I do.
  • dotknott
    dotknott Posts: 88 Member
    If I'm not feeling any muscle soreness or fatigue the next day would my assumption be correct that I need to either do more reps or more lbs? Sorry for the dumb question:P

    DOMS (or lack there of) is not necessarily indicative of a workouts effectiveness.

    As far as reps goes, I like the 8-12 range. If I can't do 8 it's too much weight. If I do more than 12, then I need to up my weight.
    If I can do 15 @ 50lbs but can't do 8 @55 then I drop back down and work slower on the lift.

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