You can kill two birds with one stone this way—you can get the resistance training benefits as well as the cardio benefits in one short and sweet workout if designed correctly. Generally you should use repetitions as low as 10 and no higher than 15 for most exercises and muscle groups. You generally should be taking short rest periods in-between sets—ideally no longer than 30 seconds for most exercises and muscle groups in order to keep heart rate elevated as well as give the muscles a brief rest and recovery period before the next set.
Again you should come to failure at the end of every set and not just be going through the motions. Don't be afraid if you can't complete as many repetitions as you did the previous set—that is to be expected because the rest periods are so short that the metabolic byproducts haven't had a chance to be completely removed yet. Eventually your body will adapt to the metabolic stress and become more efficient at recovery and you will be able to lift more weight in a shorter period of time. If you dip below 8 to 10 repetitions you should decrease the weight though.
Having a simple stopwatch or keeping your eye on the second hand of the clock in order to time your rests may be a good idea in order to stay on task when beginning this type of training.
After you become accustomed to this kind of training you will know when to do another set without watching time because it will be ingrained. In order to have a shorter and more efficient workout as well as ensuring your heart rate is elevated and remains elevated, you may want to consider circuit training.
Circuit training is where you go directly from one set of an exercise to another exercise that works a different muscle and so on. So you have a series of exercises where you go straight from one to another with absolutely no rest—hence the name "circuit training".
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Table of Contents. What Is Weight Training? The Benefits of Weight Training. The Principles of Weight Training. Where to Weight Train. Create Your Strength-Training Program. Tips for Better Workouts. Where to Get Help. Sample Workouts. The Best Workouts to Do at Home. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Related Articles. Football Weight Training Program. Advantages of Using One Set vs. Multiple Sets During Weight Training. The Beginner's Guide to Getting Stronger. Beginner Upper Body Workout. Women often fear that lifting this way will make them too big. Most women have to lift and eat a lot to really build lean muscle. This is even more true as we age. If your goal is to tone up, a moderately heavy weight and a rep range of about reps per set is a powerful addition to your cardio or lighter sets of weight training.
Select your weight at a level that leaves you struggling to finish your final repetitions. Low weights even body weight and higher repetitions are where things get more complicated. When performed deliberately and at a moderate speed, lower weights can be a welcome break from lifting heavier.
For exercisers who are new to lifting, lifting lower weights for longer is also less intimidating and will still lead to building lean muscle and improving performance. This rep scheme can also be useful for injury prevention and training of smaller stabilizing muscles. The other fun part about low weights, is the potential to introduce speed into a strength training workout. Velocity training , which emphasizes moving weights quickly, results in a higher power output.
You can pack on mass through rep sets and get lean on two reps at a time — if you plan your workout right. Here's a simple guide to matching sets and reps to your goals, whether you want to get stronger, lose your gut, or get huge.
When you want to burn calories, you don't need to go big on reps. You can achieve fat loss using heavy sets with just two or three repetitions just as effectively as lighter sets of 20 — if you keep your rest brief. Besides, occasional heavy loads help release more muscle-building, fat-burning hormones. For most traditional barbell and dumbbell exercises, set an upper limit of 10 reps for at least three sets, and keep rest intervals to 90 seconds or less.
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