Tuesday, June 19, 2018

Lifting Heavy or Lifting Light? Learn the Benefits here

About us:
utime Fitness Studios boasts the friendliest gym membership in Hong Kong with No Contracts- ever! We are open 24 hours a day, 7 days a week with simple and flexible terms. Stop by one of our locations in Happy Valley, Kennedy Town, and.or Sai Ying Pun and discover state-of-the-art equipment from industry leading brands in cardio, strength, free weight & functional training.
Should you lift light weights or go with heavy weights? Is it beneficial to incorporate both into your training? The truth is that any form of strength training can be beneficial– the key is to challenge yourself and to use good form. Good form is super important, as incorrect form can cause injuries, especially when you push yourself too hard and exceed your limits.
Whilst many believe that heavier weights is always better, that’s not always true. Both heavy and light weights are useful– the choice of which is better depends on your fitness goals.

Light weights are good for building endurance and stamina. If you’re training for any type of endurance sport, like hiking, distance running, obstacle courses, rowing, and triathlons, using light weights and higher reps are the way to go. For higher reps, you want to be able to lift a weight for at least 15 reps or more. But if you can hit 30 reps without any difficulty, then the weight is too light, and you need to increase it. Even though you’re lifting light, you still need to train the muscles and feel some sort of fatigue afterwards.
Heavy weights help you target specific muscle groups, developing strength and power. If you’re looking to be able to squat your bodyweight, bench press an impressive amount, or sculpt a specific part of your anatomy, then lifting heavier weights can get you the results you’re looking for. You do not need to do as many reps either– so lifting heavy can be very time efficient.
Here are some basic guidelines, though it can always be helpful to consult with a personal trainer for best results.
If your primary goal is:
Endurance Training: Do 12 or more reps per set.
Muscle Gain: Do 6 to 12 reps per set.
Increase Strength: Do 6 or fewer reps per set.
Questions? Ask any of our friendly staff at utime Fitness Studios for more info or supplement advice– and remember, we’re open 24 hours a day, 7 days a week for your convenience!

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