How Heavy? How Many Sets? How Many Reps?

TRAINING GOALS

A lot of people get confused when it comes to choosing the appropriate size weight and knowing how many sets and reps they should preform in their workouts. I'm going to break it down for you based on different fitness goals.

Table provided by The American Council on Exercise (ACE)

IN TERMS EVERYONE CAN UNDERSTAND 

GENERAL MUSCLE FITNESS: Get lean and toned

MUSCULAR ENDURANCE: Get lean and toned and be able to lift weights for a long/longer period of time.

MUSCULAR HYPERTROPHY: Bulk up and/or get larger muscles then you currently do. In order to bulk up you must be choosing appropriate weights and training at a intensity level of 70-80%.

MUSCULAR STRENGTH: Get stronger then you currently are and be able to lift heavier weights. It can also be defined as the maximal force a muscle or muscle group can exert during contraction.

POWER: Muscular force and speed of a movement (Olympic Weight Lifting)

SOME ADVICE

Lift heavier! A lot of people do not choose a weight that is truly challenging them. The final few reps of a set should feel tough and like you can't do anymore. Lifting weights will not make you bulky, just make sure you choose the appropriate training goal that I mentioned above.

Ditch the treadmill and pick up the dumbbells! Yes, running does have its benefits but don't think by running a hour a day is going to leave you feeling skinny and toned.

Lifting lighter weights will not help you "tone up" better than heavy weights. It's actually totally opposite, lift heavier to lean and tone your body.

NIKKI PERSONAL FACT: When doing my personal lower body workouts and when I feel the leanest is when I lift at least 50lbs + for my squats, lunges, and deadlifts etc.

Want a fast and efficient workout?? Try HIIT (High Intensity Interval Training). It is the best way to burn fat and reshape your body, it increases stamina and strength and offers more functional benefits than steady state cardio or heavy weight lifting.

Lastly, try to strength train at least 3 + times a week and eat as clean, lean & green as possible.

CONCLUSION: LIFT WEIGHTS ;)