What counts as “heavy” weight differs for everyone, but Henry recommends three to eight reps at 80 to 90 percent max effort while maintaining good form. For those newer to weights, itpossible to make gains with low-volume and low-intensity, she adds—and you should absolutely start with bodyweight until you have the correct form locked in. But you will eventually plateau using a lighter load, so progression is the name of the game.
When you’re lifting, pay attention to how you look and how you feel: “If your form is great and you find that the overall feeling of increased fatigue is not there after the effort you’re giving, it’s probably time to increase your weight,” says Henry.And just like you would with running, don’t forget to build in a cut-back or de-load week with strength training, as well. “It’s not about going back to square one, but pulling back just a little bit to give your body a break,” says Meyer.
is lasting more than two or three days. That’s a sign you’ve probably gone a little too hard and need to check yourself,” says Henry.intensity at the same time—that can lead to injuries or burnout.Remember that principle of specificity? That means running comes first in your training plan. Still, you should be strength training at least twice a week to get the benefits.
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