Are You Choosing The Right Weights?

One of the most important things to consider when training is using the correct weights for the rep ranges that you are using as this will take you further towards your goals.

In an ideal world, you would be using a weight that you physically can’t do more than the range that you’re using.

Take a look at our guide for selecting the correct weights…

GOAL - Strength Training

If you are aiming to primarily improve your strength (and as a side objective add some size),you should be aiming for a weight that you can’t do more than 8 reps with. This will help to stimulate strength gains as well as progressive overload to help develop muscles.

GOAL - Hypertrophy

If you are aiming to bulk up and increase your muscle mass whilst becoming a bit stronger, then you should be aiming for a weight that you can’t do more than 12 reps with. This weight and range will offer a combination of muscle fibre stimulation and aid endurance alongside.

GOAL - Endurance

If you are looking to improve your endurance and stamina then you have more freedom than the others, you need to pick a weight that you can do 15 or more reps with. This will help improves the muscles ability to sustain activity for longer durations.

Having clarified the rep ranges, it’s important to remember that everyone has “off days” where your normal weights and reps seem unachievable. If you find that you are having one of these days, then taper your weights slightly so that you can achieve that rep ranges (with good form) as they are even more important than the weights.

If you found this article helpful, you may like to take a look at the following:

Varying Your Rep Ranges - https://www.elevatefitness.uk/blog/reasons-to-vary-your-rep-range

Choosing A Workout Programme - https://www.elevatefitness.uk/blog/how-to-choose-the-right-workout-programme