Resistance Training Workouts Based On Your Goals

Posted by Rene Harwood on


Just as no two diets are the same, the same is true when it comes to resistance training workouts. Each type provides a different set of results, so the best one for you depends primarily on what your health and fitness goals are. In other words, if your goal is…

To Firm Up…You Want Lighter Resistance, More Reps

When the intention of your workouts is to increase your muscle tone so you have firmer arms, legs, tummy, and thighs, then your resistance exercises should involve lighter resistance with a higher number of reps. By working the muscles in this way, you’ll see more definition without getting too big.

An example of this type of workout would be doing 3 sets of 12-15 reps, using a weight that doesn’t make you feel as if you are straining just to finish the session.

To Bulk Up…You Want Heavier Resistance, Fewer Reps

If your resistance training goal is to bulk up, giving you a body builder physique versus that of a marathon runner, then you want to use a heavier resistance with fewer reps. This type of weight lifting workout stresses your muscles to the max, increasing their microfiber tears and subsequently boosting their growth.

To do it, do 3 sets of 8 reps using a weight that makes you feel as if you’re maxed out at the end.

To Improve Your Physique…You Want a Mixture of Both

A resistance training workout designed to simply improve your physique relies on doing both types of workouts. Therefore, you’d simply alternate between the two, giving you a complete workout regimen every week.

One way to structure this is to do a firming workout Monday, a bulking workout Tuesday, take a day of rest, and then repeat this sequence.

So, what are your goals? Feel free to post them below!