A common misconception about resistance training (weights) is that they’ll make you get big and muscular. Some women especially think that doing weights will make them look undesirably big and masculine (like a lady-wrestler).
The type of weightlifting, sets and repetitions will dictate the result. This is the science behind the training.
There are 4 types of resistance training outcomes possible and they are dependent on a number of factors.
Some hypertrophy (size) can occur from training in all of these types, but muscle gain can be as fast as 3 weeks from the start of training whereas fat (which is closer to the surface than the muscle – making it look like you’ve gained size) takes longer to reduce. Generally the strength training type is the one that can make people ‘bulkier’ but even then – only if they’re also eating for ‘size’ (especially milk).
If you’re a BEGINNER STRENGTH trainee then you’ll be looking at using a heavy load, 2-3 sets of 8-12 reps at a slow-medium pace with 2-3 minutes rest – training 2-3 days a week.
If you’re an INTERMEDIATE STRENGTH training athlete then you’ll be looking at using a heavy load, 1-6 sets of 2-6 reps at a slow-medium pace with 3-5 minutes rest – training 2-3 days a week.
If you’re developing POWER then you’ll be looking at using a medium-heavy load, 3-6 sets of 4-8 reps at a fast-max explosive pace with 2-5 minutes rest – training 2-3 days a week.
If you’re training for LEANNESS then you’ll be looking at using a low-medium load, 1-5 sets of 6-20 reps at a very slow-medium pace with 1-2 minutes rest – training 2-3 days a week.
If you’re developing ENDURANCE then you’ll be looking at using a light load, 2-3 sets of 15-30 reps at a medium pace with minimal rest – training 2-3 days a week.
(Adapted from: ‘The Fitness Leader’s Handbook’; Egger, Champion, Bolton; Table 6.1: Resistance Training Regimes)
So pay attention to what you’re doing. If you are doing a heavy load – is it fast or slow? (Strength / Size or Power)
If you’re doing a light / medium load is it at a moderate pace and between 15 – 20 reps? (Leanness and Endurance range)
The more you know about how to do weights – the better able you are to discern the right exercises for you.
The type of weightlifting, sets and repetitions will dictate the result. This is the science behind the training.
There are 4 types of resistance training outcomes possible and they are dependent on a number of factors.
Some hypertrophy (size) can occur from training in all of these types, but muscle gain can be as fast as 3 weeks from the start of training whereas fat (which is closer to the surface than the muscle – making it look like you’ve gained size) takes longer to reduce. Generally the strength training type is the one that can make people ‘bulkier’ but even then – only if they’re also eating for ‘size’ (especially milk).
If you’re a BEGINNER STRENGTH trainee then you’ll be looking at using a heavy load, 2-3 sets of 8-12 reps at a slow-medium pace with 2-3 minutes rest – training 2-3 days a week.
If you’re an INTERMEDIATE STRENGTH training athlete then you’ll be looking at using a heavy load, 1-6 sets of 2-6 reps at a slow-medium pace with 3-5 minutes rest – training 2-3 days a week.
If you’re developing POWER then you’ll be looking at using a medium-heavy load, 3-6 sets of 4-8 reps at a fast-max explosive pace with 2-5 minutes rest – training 2-3 days a week.
If you’re training for LEANNESS then you’ll be looking at using a low-medium load, 1-5 sets of 6-20 reps at a very slow-medium pace with 1-2 minutes rest – training 2-3 days a week.
If you’re developing ENDURANCE then you’ll be looking at using a light load, 2-3 sets of 15-30 reps at a medium pace with minimal rest – training 2-3 days a week.
(Adapted from: ‘The Fitness Leader’s Handbook’; Egger, Champion, Bolton; Table 6.1: Resistance Training Regimes)
So pay attention to what you’re doing. If you are doing a heavy load – is it fast or slow? (Strength / Size or Power)
If you’re doing a light / medium load is it at a moderate pace and between 15 – 20 reps? (Leanness and Endurance range)
The more you know about how to do weights – the better able you are to discern the right exercises for you.
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