We asked our readers in a recent Instagram post to share what they found most intimidating when they hit the gym.
We get it. That’s why we asked our readers in a recentCan Lifting Weights Pump Up Your Mood?To help you feel more confident in the gym, we tapped Brad Schoenfeld, Ph.D., C.S.C.S., an associate professor of exercise science at Lehman College in New York, for tips on how to figure out what weight to choose. That’s important, because picking the right weight that allows you to go heavy is vital to building strength without necessarily loading on muscle—which is often a fear of those looking to PR.
“Heavy lifting allows increased strength while minimizing muscle growth,” Schoenfeld says. “The more strength can be increased without adding mass, the greater the benefits to running, particularly in medium to long distances.”Heavy lifting doesn’t necessarily mean adding a boatload of weight to the barbell. “Heavy” varies from person to person, and simply refers to the amount of weight you can lift in the 1- to 5-rep max range.
Think of “heavy” as that 1- to 5-rep range, “moderate” as the 6- to 15-rep range, and “light” as more than 15 reps, Schoenfeld says. If you’re looking to improve performance, you should stick to a weight that falls in your “heavy” range—a weight you can lift 3 to 5 reps for 2 to 3 sets. Think of this sweet spot like you would rate of perceived exertion used in aerobic exercise to gauge training intensity and endurance. At a 10 you’d be sprinting, a 5 would equate to jogging, and at around a 7, you’d be running.
The weight for your heavy range should fall between an 8 or a 9, Schoenfeld says—a similar exertion level as fast-paced running, but not a full-on sprint.
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