How Much Is Enough?
Any effective fitness program will invariably include some form of resistance training because working with weights provides a wide range of worthwhile benefits. In addition to building and maintaining muscular strength, strength training helps to maintain your bone density and counteract the effects of osteoporosis. Weight training also burns calories, and helps in a weight loss program. And, a vigorous workout with weights can provide a cardiovascular benefit as well. Since our free weights and resistance training machines range from 3 lbs. to 600 lbs., how much weight is appropriate for you? And how much is excessive?
If curling 50 pounds was beneficial, quadrupling the weight wouldn't provide four times the benefit. For your own workout, how do you know what to choose?
First, realize that there practical limits to any exercise program. The washboard abs and bulging muscles you see on magazine covers are only possible with an extremely small portion of the general population.
Second, regardless of your body type, start with reasonable weights and work your way up. This will give you a combination of smooth progress with minimal risk of injury.
Finally, learn to listen to your body. The muscular burn of sustained effort and the pain of injury are quite different. In a typical set of 10 repetitions, your last few should require real effort and produce a burning feeling in the muscles. If you can only do two or three reps altogether, your weight is excessive. If you feel a sudden, sharp pain, stop immediately. Pain is a warning sign that you have done too much. Injuries can take a very long time to heal, and interrupt your fitness program. Avoid injury by using common sense in weight selection. And, when in doubt, see any of our professional personal trainers who can create a customized program specific to you and your needs.
By Emmet Robinson, Morning Manager


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