Today’s Tip: Choosing the right weight size for strength training
I have been doing some research on how best to choose the correct weight size and number of repetitions when it comes to using weights in the gym.
Strength training for those that don’t know is the use of free weights or weight machines and it’s an exercise that will work the muscles to the point of fatigue.
The overall consensus is that it’s best to start with 1-3 sets of 10-12 reps. And when you arrive at rep 10, you should start to feel that it’s harder to keep going. If there is no difficulty, the weight resistance is too low. Pick a weight size you think would work for you and experiment with it. If you feel it’s too light, increase the weight by 5 lbs. If it’s too much, decrease by 5 lbs. Do this until you feel you’re at a good weight.
In all the research I have found it looks like I have been doing OK. I keep a mini journal with me at the gym and always record the name of each piece of exercise equipment I use, the total weight, sets and reps that I complete. I usually do strength training 2-3 times a week for approximately 20 minutes. Each time, I choose to work a different group of muscles.
Do you participate in strength training? If so, what are your favorite exercises?