![]() If general conditioning is your goal, then select a weight you think you can lift for eight to 12 reps (or 12-15 reps for beginners). Select a weight that looks close to what you think you can lift based on your goals. Rest time between exercises trial#Trial and error is the way to determine how much weight to lift. Keep in mind that strength, tone, and some mass still accrue by training with reps in the 12-15 range, so you don't have to lift heavier than that if you prefer not to. Although research supports the eight to 12 recommendation, I believe it's prudent for beginners to start with 12-15 reps to reduce the risk of injury, and then the weight can be increased after a few weeks when the muscles have accommodated. The recommendation in the American College of Sports Medicine Position Stand, "Progression Models in Resistance Training for Healthy Adults," is for beginners to lift eight to 12 reps, and for the range to widen to one to 12 reps for intermediate and advanced training. This is a realistic quantity of training for most individuals. Keeping the reps in the eight-to-12 range emphasizes a combination of strength, tone, and endurance. Lifting for strength, tone, and endurance (general conditioning) That is, increase the weight when 15 reps become easy. Again, the principle of progressive overload applies. Tone and endurance are maximized when you keep the weight light enough to lift 12-15 reps. How do I go about lifting for tone and endurance? Your muscles need time to recover and grow. Heavy days are challenging, and caution must be used to avoid strain or injury to the muscles, so I don't recommend them more than once a week. This is called a one-repetition maximum (a 10-rep maximum would be the weight you can lift 10 times to fatigue). Heavy days are when you lift as much as you can one time. When strength is your priority, you can experiment with heavy days. Because the weight is heavier, you will lift fewer reps, but as your muscles accommodate over time, you will again be able to lift more reps. ![]() For example, suppose you've been doing 10 reps of bench presses with 175 pounds and you increase the weight to 190 pounds. Expect your reps to drop whenever you increase the weight. For pure strength development, keep the resistance heavy enough so that you cannot lift more than eight reps, and then follow the progressive overload principle and increase the weight when you can lift more than eight. Muscular strength is gained when you lift heavy. ![]() Related Resources - Weight Lifting (Resistance Exercise). ![]() What about proper weight-lifting techniques?.How much should I rest between sets and between days?. Rest time between exercises free#
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