This questions, like many others we are asked as trainers at Energy Fitness in Downtown Memphis, depends on a lot of factors. It’s not just a simple answer. For the most part, it really relies on what you’re trying to achieve.
Listen in on what I mean by watching the video below:
General tips:
- 6-8 reps build power
- 10-12 reps build strength
- 15+ reps build endruance
- A variety of rep ranges is necessary for a well-rounded program (for more info, check out the blog post I did on “How often should I change workouts?”)
- Depending on your goals and recovery rate of muscle repair, you may lift 2 to 3 days per week with 2 days being the minimum to get results
- Do not do the same muscle group 2 days in a row (including abs!) and have at least 48 hours rest between other muscle groups
So first you must decide what it is you want to work towards. Is it power? Is it strength? Or is it endurance? And know that these can change as you go.
Expect to feel some muscle soreness as well. This is a by-product of lactic acid accumulation. Some people are next day sore, and some people are sore on the 2nd day (this is called DOMS, delayed onset muscle soreness).
The good news is the more muscle you have, the more fat your body burns at rest and the higher your metabolism is. You can start seeing results in as little as 2 weeks depending on your level of activity prior to beginning a weight training program. Stick with it even when you don’t feel like it… it will pay off! Even if you only have 10 minutes–make it happen. Try to get in at least 4 exercises and make them count.
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Energy Fitness, 552 South Main Street, Memphis, TN 38103
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