Strength Training Guidelines

Exercise Specialist Kevin with the Edmonton West Primary Care Network gives advice on strength training guidelines - how much weight should you lift, how many repetitions, and how often.

[shamikghosh]

If your last rep looks like your first rep, you definitely are not training hard enough, while you should maintain good form throughout an entire set your last rep should look like you are using all your reserves of mental strength to push that rep out.

[littlefox]

Thanks, it was a fairly easy way to approach a topic that would need hours and hours to be explained

[mrdajve]

For a newbie this was extremely helpful. Thank you.

[Katrinasana]

So freaking simple. I have been confused for a while but this makes a lot of sense 😊

[Treegrower]

I personally like training low reps high weight

[Zoey]

Useful and clear explanation. Thank you.

[knom.]

Ok imma do 5-8
The reason is I don't to make my muscles very big I just want it strong and small without risking injury

[PopesWurld]

So to clarify, this shows the 1st set being building strength, 2nd set being building muscle and 3rd set being building endurance??

[xlwebue]

It depends to volume how many reps can do,

[rol]

You can do 3-5 and still make progress. Just dont do your best instead try improve your average

[rol]

So its good just go for 6 reps snd inxrease weight after if its easy

[sofialehmair]

So I can use every excercise to train anything, it just depends on the amount of reps?
Does this mean when i want to put together my workout routine, and train my glutes for example, i need to do 8-15 reps to bulit muscle and 15-20 reps to train endurance? So i can easily put together my own routine by just finding a excercise that targets the muscle i want to train, and then do the amount of reps depending on my goal for this muscle?

[luis_]

would 6-8 reps be considered strength training

[_arreb]

This advice is completely wrong. Strength training comes down to improving strength at a specific task which comes to 3 main trainable aspects: Technique, Neuromusclar Coordination/Muscle fibre recruitment (Strength) and Muscle fibre hypertrophic. “Strength” is only maximally trained in the 1-3 rep zones and all other rep zones until 30 give an equal amount of hypertrophic benefit, it just so happens that around 3-6 are more prone for injury

[g]

I didn't think that 1 to 3 high intensity reps were actually found to have higher association to injury. I'd love to read that study

[Franklin-pcxd]

"No increase in pain" begets a weakling kind of like the fellow doing this presentation. Gain requires pain, pal, look into it.

[draconariusking]

40 reps of 3? I can do 40 reps of 20 lol