Your goals dictate the range of reps you should perform, and for how many sets you should do them: To develop maximal strength, lifting incredibly heavy for 2–6 sets of 6 or fewer reps is ideal, while lifting heavy-to-moderate weights for 3–6 sets of 8–12 reps is the way to go when it comes to building muscle size.
What happens to your body when you start lifting weights?
To use resistance training effectively, you need to put a decent amount of stress on your muscles, causing fatigue and ultimately muscle growth. If you don’t challenge your muscles with enough weight, you won’t stimulate this process. (Over time, the weight that challenges you will progressively increase.)
How long does it take to see results from lifting weights?
General Programming. Personal trainers will tell you to expect about six to eight weeks of lifting before you see noticeable results, if you haven’t exercised consistently before that.
How much weight should I lift dumbbells?
Your dumbbell weight requirements will depend on why you’re strength-training — whether you’re lifting weights for increased strength and endurance, for example, or for power. Women lifting to increase muscle mass can use free weights between 5 and 8 pounds, while men can use 8- to 10-pound dumbbells to start.
How fast should you increase weight when lifting?
As a rule, many fitness professionals will say not to increase your weight by more than 10% at a time. So if you are currently lifting 100 pounds on a barbell squat, add no more than 10 lbs. when it’s time to increase the weight.