{"id":415973,"date":"2023-01-16T15:00:00","date_gmt":"2023-01-16T14:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=415973"},"modified":"2024-05-02T15:26:46","modified_gmt":"2024-05-02T13:26:46","slug":"what-weights-should-you-lift","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/","title":{"rendered":"How Much Weight to Lift for Muscle Growth, Strength or Weight Loss?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#Why_bother_with_the_right_training_weight_at_all\" title=\"Why bother with the right training weight at all?\">Why bother with the right training weight at all?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#How_to_establish_the_appropriate_weight\" title=\"How to establish the appropriate weight?\">How to establish the appropriate weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#What_weight_should_you_choose_according_to_your_goal\" title=\"What weight should you choose according to your goal?\">What weight should you choose according to your goal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#What_are_the_mechanisms_behind_muscle_growth\" title=\"What are the mechanisms behind muscle growth?\">What are the mechanisms behind muscle growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#What_weight_to_choose_when_losing_weight\" title=\"What weight to choose when losing weight?\">What weight to choose when losing weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#How_to_modify_the_load_during_training\" title=\"How to modify the load during training?\">How to modify the load during training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#How_do_you_know_when_to_increase_the_weight_on_a_barbell\" title=\"How do you know when to increase the weight on a barbell?\">How do you know when to increase the weight on a barbell?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#Periodisation_of_workouts\" title=\"Periodisation of workouts\">Periodisation of workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>You&#8217;ve been working out for a while now, and still no results? Maybe you&#8217;re lifting the wrong weight on a barbell or you&#8217;ve been training for too long without any change and your body has stopped responding to the load. <strong>The right weight is indeed a game changer<\/strong> when it comes to building strength, muscular endurance and muscle growth. In this article you will learn how to set your training load correctly, avoxid stagnation and move closer to your goals.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_bother_with_the_right_training_weight_at_all\"><\/span>Why bother with the right training weight at all?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The load you choose to use during training is one of the critical variables in determining the success or failure of your training program. Therefore, first and foremost, it is important to know what do you want to achieve with your training? It is only by answering this seemingly simple question that you can select the appropriate tool in the form of a properly specified load. <strong>If it is too small and you train with a low number of repetitions, your muscles will not get enough impetus for growth or strengthening.<\/strong> You will definitely see some results, especially in the beginning. The right weights can take you a lot further in the iron pumping game.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case you<strong> overdo it with the load and train only with the maximum weight, you increase the risk of injury, <\/strong>and place too much strain on the nervous system, not to mention the correct technique. You will overcome a lot of resistance, but by doing only one rep you are unnecessarily depriving yourself of the ideal combination of all training variables for muscle and strength development.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to spend your time in the gym effectively, you need to choose an optimal training plan with the right load that reflects your goals.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Do you have to immediately consider the ideal load when you&#8217;re just starting to exercise?<\/h3>\n\n\n\n<p>Beginners should focus on <strong>learning the correct technique of basic exercises such as the squat or push-up<\/strong> within the first few weeks of training. To start with, your own weight or a lightly loaded barbell is enough. Once the technique is mastered and you are more confident in executing the exercises, you can move on to testing and selecting a suitable weight.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1124x749.jpg\" alt=\"What weight should beginners start training with?\" class=\"wp-image-415195\" style=\"width:843px;height:562px\" title=\"What weight should beginners start training with?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_establish_the_appropriate_weight\"><\/span>How to establish the appropriate weight?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are several ways to determine how much to load on the <a href=\"https:\/\/gymbeam.com\/weight-bars-barbells-dumbbells\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">barbell<\/a> or how heavy to choose a <a href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbell<\/a>. The most common since the golden era of bodybuilding has been to specify <strong>1RM<\/strong> (one-repetition maximum) or 1 repetition with maximum weight.<strong> This is the highest weight you can lift for one repetition while maintaining proper technique.<\/strong> You shouldn&#8217;t have any strength or energy left for the next repetition. The 1RM is then used to determine the working weight to train with to achieve your training goals. It is given as a percentage of 1RM (for example, 70% of 1RM). <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>This method is used by most trainers to set up a training plan for their clients and also to check strength gains.<\/strong> Especially for advanced athletes, maximal strength is usually tested before and after the training cycle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to determine 1RM?<\/h3>\n\n\n\n<p>You can find out how much your maximum lift is by <strong>gradually increasing the weight while decreasing the number of reps to one.<\/strong> The second way is to estimate 1RM from the max to a higher number of reps.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. 1RM maximum test<\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>Based on current knowledge, the following 1RM detection methodology is most commonly recommended:&nbsp;<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>warm up your whole body before the 1RM test<\/li>\n\n\n\n<li>warm up with a weight you can maintain for 5-10 reps<\/li>\n\n\n\n<li>then take a short rest (1 minute)<\/li>\n\n\n\n<li>add 5-10% of the weight for the upper body exercises or 10-20% of the weight for the lower body exercises and do 2\u20133 reps<\/li>\n\n\n\n<li>followed by 2 minutes rest<\/li>\n\n\n\n<li>add weight again (% as above) for 2-3 reps&nbsp;<\/li>\n\n\n\n<li>rest for about 2-4 minutes<\/li>\n\n\n\n<li>increase the load again, which should bring you closer to attempting 1RM<\/li>\n\n\n\n<li>if you can handle this weight and still have some in reserve, rest and continue with the next attempt until you are able to lift the weight with a good technique&nbsp;<\/li>\n\n\n\n<li>1RM is most often found within 3-5 test sets<span style=\"color: #ff6600;\"> [2]&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>In practice, however, the procedure is generally a little simpler:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>first, warm up with a higher number of reps with a light to medium weight<\/li>\n\n\n\n<li>then increase the load and stick to one repetition<\/li>\n\n\n\n<li>plan ahead how many sets (max 5) you want to get to 1RM and think about how many kg you will add (the standard is to increase by 5-20%)&nbsp;&nbsp;<\/li>\n\n\n\n<li>add weight after each successful attempt&nbsp;<\/li>\n\n\n\n<li>take at least a one minute rest between each attempt<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"866\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/8-866x1124.jpg\" alt=\"How to find out your weight for 1RM?\" class=\"wp-image-415257\" title=\"How to find out your weight for 1RM?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-866x1124.jpg 866w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-308x400.jpg 308w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-1183x1536.jpg 1183w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-1578x2048.jpg 1578w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-scaled.jpg 1972w\" sizes=\"auto, (max-width: 866px) 100vw, 866px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">2. Estimate with a higher number of repetitions<\/h4>\n\n\n\n<p>This method is more suitable and more importantly safer for beginners who might injure themselves when testing the maximum load for one repetition. This is because they may not yet have mastered the correct technique. If you are one of them, <strong>set your max for ten repetitions<\/strong>. Be careful to perform the ten repetitions technically correctly, as the last one should really hurt and burn. Doing an eleventh rep should be beyond you. Next, use the Epley equation, which is commonly used to calculate 1RM.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Epley&#8217;s equation:<\/h5>\n\n\n\n<p><strong>1RM = weight \u00d7 (1 + number of repetitions \/ 30)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Example for a woman who can do <strong>10 reps on a squat with 40kg. <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1RM = 40 (1+10\/30)<\/li>\n\n\n\n<li>1RM = 40 (1+0.3)<\/li>\n\n\n\n<li>1RM = 40 x 1.3<\/li>\n\n\n\n<li>1RM = 53.2 kg&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Theoretically, this <strong>woman&#8217;s maximum (1RM) squat weight would be 53.2 kg. <\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">You can also estimate the 1RM by looking at the percentages in the table below to see what % of the 1RM corresponds to 1\u201312 repetitions.&nbsp;<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>Table for estimating % of 1RM by number of repetitions&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Number of repetitions<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Percentage from 1RM<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">100%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">95%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">93%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">90%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">87%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">85%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">7<\/td><td class=\"has-text-align-center\" data-align=\"center\">83%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">80%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">9<\/td><td class=\"has-text-align-center\" data-align=\"center\">77%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">75%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">11<\/td><td class=\"has-text-align-center\" data-align=\"center\">70%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">12<\/td><td class=\"has-text-align-center\" data-align=\"center\">67%<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_weight_should_you_choose_according_to_your_goal\"><\/span>What weight should you choose according to your goal?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you keep training the same way, you can&#8217;t expect any shift or new results. In order for the desired changes to take place in your muscles that lead to their growth or strength development, you need to surprise them with a strong enough stimulus. Hence, the <strong>principle of progressive overload,<\/strong> which occurs when the training load is higher than the body is used to.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Short-term <strong>mechanical and metabolic stress<\/strong> occurs in the muscles along with other physiological reactions. The goal of these processes is to better prepare the body to handle this load a little easier in the future. This will result in an increase in <strong>strength and muscle mass.<\/strong><span style=\"color: #ff6600;\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The best answer to <strong>how much to load on your<\/strong> <a href=\"https:\/\/gymbeam.com\/weight-bars-barbells-dumbbells\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>barbell<\/strong><\/a> <strong>to get the optimal load is after you have determined your goal.<\/strong> Do you see your future in powerlifting and want to focus mainly on strength development? Or are you primarily concerned with muscle growth or muscular endurance?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Whatever goal you choose, remember that besides the load, a well-designed overall training plan, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">diet<\/a>&nbsp;and sufficient rest are also very important. Your results are also influenced by your genetic makeup, your body&#8217;s hormonal response, and other internal factors that vary a little from person to person.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28683,28324,29667,1593,28794,51652,6672,28186,53725,258,55609,63310\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Target: Greater strength<\/h3>\n\n\n\n<p>If your current goal is to do 150 kg for squats and 200 kg for deadlifts, it probably won&#8217;t help if you lift no more than 80 kg during your training. In fact, lifting weights that are close to your max is key to increasing your strength. In fact, studies confirm that <strong>such loads are where most of the neuromuscular adaptations <\/strong>that lead to strength gains occur. <span style=\"color: #ff6600;\">[6-7] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Research has also shown that lifting heavy enough weights is more important for strength training than focusing on the total volume of work. That is, <strong>the number of reps and sets you do is not as important as how much weight you lift.<\/strong> But it doesn&#8217;t mean you roll up to the gym, lift 90% of your 1RM 3 times, and you&#8217;re done. The number of reps and sets still remains a significant variable. <span style=\"color: #ff6600;\">[6, 8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Thus,<strong> strength training should be based on heavy weights performed with a small number of repetitions.<\/strong> Loads in the <strong>80-95% 1RM range with 2\u20136 repetitions trained in 4\u20136 sets<\/strong> (advanced athletes perform more sets) seem to have the greatest effect. Longer <strong>rest periods<\/strong> are then added between sets, usually in the range of ninety seconds to four minutes. This is to allow for the recovery of energy sources in the form of ATP. You see this type of training especially in powerlifters whose domain is multi-joint exercises such as squats, deadlifts or the bench press.<span style=\"color: #ff6600;\"> [9]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"What weight to lift for strength development?\" class=\"wp-image-415272\" style=\"width:843px;height:563px\" title=\"What weight to lift for strength development?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Goal: Muscle growth (hypertrophy)<\/h3>\n\n\n\n<p>If you&#8217;ve been training for a while but feel like you&#8217;re not getting anywhere, it might be time to rethink your training plan. Muscle growth isn&#8217;t just about getting enough <a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a>. Maybe it&#8217;s the inappropriate choice of load. Many people train the same way all the time. <strong>They have set a comfortable weight and don&#8217;t even<\/strong> <strong>realise that their training is not giving them the same results<\/strong> as when they started.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Going to the gym three times a week is not enough to activate <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-commandments-for-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muscle growth<\/a>. It also depends on how and how much you lift. In order to achieve muscle hypertrophy, training adaptations must occur, just as in the case of strength development. According to studies, these occur mainly in the middle load and repetition range. Specifically, loads in the range of <strong>60-80% of 1RM are typically recommended with 8\u201312 reps trained in 4\u20136 sets<\/strong> (advanced athletes commonly train more sets). Breaks between sets typically last 1\u20133 minutes. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Is it necessary to stick to these hypertrophic numbers at all costs?&nbsp;<\/h4>\n\n\n\n<p>Ever since the golden days of bodybuilding, every gym-goer will tell you that the best way to go is to do 8\u201312 reps, otherwise you just won&#8217;t grow. However, this is not true. According to a study led by the world&#8217;s leading hypertrophy researcher Brad Schoenfeld, even <strong>training with lower loads (&lt; 50% of 1RM) in the 6-30 rep range leads to muscle growth.<\/strong> However, this effect has been observed mainly in untrained individuals.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>At the same time, it is recommended to have some variability in your training in this respect. It turns out that different rep ranges trigger different signalling pathways leading to hypertrophy. So by <strong>alternating the number of reps is beneficial<\/strong> in this regard, which can help you avoid stagnation. You won&#8217;t be relying on just one signalling pathway, which may not work as well after a while. The <strong>key is to always get yourself close to muscle failure.<\/strong> The last repetition should already be on the edge and the next impossible. This approach has a similar effect to the classical one, according to research.<span style=\"color: #ff6600;\"> [10-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read about how to put together a diet and training plan for maximum muscle growth in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> What to Eat and How to Exercise to Finally Gain Muscle?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1124x749.jpg\" alt=\"What is important for muscle growth?\" class=\"wp-image-415380\" style=\"width:843px;height:562px\" title=\"What is important for muscle growth?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">What is really important when it comes to training for muscle growth?&nbsp;<\/h4>\n\n\n\n<p>Unlike increasing strength, the total <strong>volume of work (load x number of reps x number of sets)<\/strong> plays a much bigger role here. In fact, its sufficient level is essential for the development of metabolic stress, which is one of the key factors leading to the activation of <strong>anabolic processes<\/strong> (processes leading to muscle repair and growth).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is demonstrated, for example, by a study in which participants were divided into three groups with different loads, number of repetitions and sets. <strong>However, the total volume of work was the same.<\/strong> Interestingly, after ten weeks of training, all three groups had comparable results in terms of hypertrophy. However, the small number of reps with higher weight (4 reps with 90% 1RM, 7 sets) had the greatest effect on strength gains.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>The authors of the study in their conclusion recommend that people who want to gain muscle and increase strength at the same time should keep their training around <strong>8 reps with 80% 1RM and 4 sets.<\/strong> <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can learn more about how to train with the goal of muscle growth in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>How Many Reps Should You Do to Lose Weight Or Gain Muscle?<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Goal: Development of muscular endurance<\/h3>\n\n\n\n<p>Muscular endurance can be defined as the <strong>ability of a muscle to repeatedly overcome or inhibit non-maximal resistance<\/strong> without reducing the efficiency of movement. You use it when swimming or cycling, or on the way home from the shops carrying a heavy bag in each hand. It&#8217;s so important in everyday life, and even more so for athletes who need to <strong>maintain a constant performance over an extended period of time.<\/strong> This is for example true for runners, cyclists, swimmers, tennis players, football, basketball and other team sports. Conversely, for weightlifters or powerlifters, whose actual performance of lifting a barbell takes only a few seconds, it is of minimal importance. <span style=\"color: #ff6600;\">[13] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Developing the muscles&#8217; ability to use oxygen<\/strong> is key to improving muscular endurance. This mainly occurs by increasing the density of blood vessels and the number of mitochondria (cellular power plants) in the muscles. These adaptations occur primarily through exercise with lower weights and higher repetitions. Typically, a <strong>load of less than 60% of 1RM and performing fifteen or more repetitions<\/strong> is recommended. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Likewise, you can do push-ups, squats or lunges using just your own weight. Isometric exercises such as the plank or wall sit squat are also effective in building your endurance in certain positions. <strong>Shorter rest periods (&lt;1 minute) between sets are sufficient than when building strength and muscle mass.<\/strong><span style=\"color: #ff6600;\"> [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recommended load and number of repetitions<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Training goal<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Load (% of 1RM)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Number of repetitions<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Strength development<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Muscle mass growth (hypertrophy)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Muscular endurance <\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_mechanisms_behind_muscle_growth\"><\/span>What are the mechanisms behind muscle growth?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A training load induces 3 main processes in the muscles, which stand at the very beginning of muscle growth.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Mechanical tension<\/h3>\n\n\n\n<p>It is most intense when lifting weights close to our 1RM. There is high tension in the muscles trying to overcome the load applied in the form of a loaded barbell or dumbbell. In addition, it also increases with repetition length, which is referred to as Time Under Tension (TUT). Mechanical tension plays an important role in increasing both strength and muscle growth because <strong>mechanosensors respond to it, which then send signals to initiate hypertrophic adaptations.<\/strong> <span style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;2. Metabolic stress<\/h3>\n\n\n\n<p>It increases with the number of reps in a set and is probably the main reason why muscles grow even after lifting lower weights. Bodybuilders routinely do well over fifteen reps when they come close to muscle failure. The muscles are burning at this point, they are pumped up, and another rep would be unrealistic. It is this muscle exhaustion that creates metabolic stress. This results in the <strong>accumulation of lactate, hydrogen ions and other metabolites to which the body responds by triggering anabolic events.<\/strong> <span style=\"color: #ff6600;\">[25-26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Muscle damage<\/h3>\n\n\n\n<p>Strenuous exercise will damage muscle cells and cause microtrauma. This is what leads to the well-known post-training Delayed Onset Muscle Soreness (DOMS). <strong>Muscle damage then needs to be repaired. This sets in motion anabolic processes<\/strong> <strong>leading to regeneration, strengthening and enlargement of muscle fibres.<\/strong> <span style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about the mechanisms causing hypertrophy, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/is-it-true-that-muscles-grow-faster-after-muscle-ache\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Is It True That Strained Muscles Grow Faster?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"718\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1124x718.jpg\" alt=\"What weight to lift when losing weight?\" class=\"wp-image-415306\" style=\"width:843px;height:539px\" title=\"What weight to lift when losing weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_weight_to_choose_when_losing_weight\"><\/span>What weight to choose when losing weight?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You&#8217;ve probably heard it said that the best way to lose weight or build muscle is to do a high number of reps with a low load. The idea that you will do dozens of repetitions of biceps lifts and get beautifully muscled and sculpted arms is unfortunately unrealistic and is more of a myth. The <strong>basis of successful weight loss remains a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">caloric deficit<\/a>,<\/strong> which you can achieve through a diet and a well-set training plan. It should not be lacking in weight training, especially as a tool to maintain muscle mass. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to maintain maximum muscle during <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/simple-weight-loss-basics-youll-be-surprised-whats-really-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">weight loss<\/a>, you need to constantly prove to your body that you still need it. This means <strong>giving them enough impetus to maintain and grow.<\/strong> Yes, you read correctly, even in a calorie deficit it is possible to build muscle. This is best achieved by sticking to similar weights and repetitions as you would for hypertrophy (60-80% 1RM, 8-12 reps).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But again, it depends mainly on the total amount of work done. <strong>Therefore,&nbsp;even a higher rep count with lower load, which is close to muscle failure, could work.<\/strong> You simply need to exhaust your muscles, and thus induce metabolic stress and other training adaptations leading to muscle growth. As with the recommendations for hypertrophy, it might be worthwhile to load the muscles with varying numbers of reps during weight loss.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about why strength training is important for weight loss, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/diet-cardio-and-strength-training-what-is-best-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Diet, Cardio and Strength Training. What Is Best for Weight Loss?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-843x1124.jpg\" alt=\"How to modify the load in training?\" class=\"wp-image-415321\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_modify_the_load_during_training\"><\/span>How to modify the load during training?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you want to vary your workout or are looking for a new boost, you can try the technique of increasing or decreasing the load. More <strong>advanced athletes, who need more training variability<\/strong> to push their limits, will find it especially useful. You could try a pyramid or drop set workout, for example.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Pyramid technique<\/h3>\n\n\n\n<p>In the pyramid technique, you gradually decrease or increase the load.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ascending pyramid technique:<\/strong> With each set, you increase the weight while decreasing the number of reps.<\/li>\n\n\n\n<li><strong>Descending pyramid technique:<\/strong> With each set, you decrease the weight and increase the number of reps. <span style=\"color: #ff6600;\">[16]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Drop set technique<\/h3>\n\n\n\n<p>This method combines both types of the above pyramid techniques.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gradually add weight until the point where you can no longer handle the higher weight for the selected number of reps,<\/li>\n\n\n\n<li>at which point you reduce the load and immediately (without resting) perform another set of reps <span style=\"color: #ff6600;\">[17]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><strong>This will give the muscle a good workout, which will ultimately promote its growth.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_do_you_know_when_to_increase_the_weight_on_a_barbell\"><\/span>How do you know when to increase the weight on a barbell?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you&#8217;ve been doing 80 kg deadlifts for a few weeks, your muscles have probably already adapted to the load and got stronger. You can tell by the fact that this weight feels lighter than it did a few weeks ago. Your body has already got used to it, so it may be time to increase the load. This is the only way to adhere to the aforementioned <strong>principle of progressive overload, which is key to improving performance.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What are the guidelines for increasing the workload?<\/h3>\n\n\n\n<p>The process of increasing the load has its own rules. If you add 1 kg to a squat, it probably won&#8217;t be enough of a stimulus for the body to respond positively. If, on the other hand, you add 30 kg for the same number of repetitions, you will grind yourself down for a few days and maybe even injure yourself. <strong>The best path is the golden mean. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. Think about the proper technique<\/h4>\n\n\n\n<p>Take the correct execution of the exercise as the foundation home with you. Without them, you have nothing to build on. So, before you load more weight plates on your bar, think about whether you&#8217;re doing the exercise technique correctly and within your maximum range of motion.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Increase the weight gradually<\/h4>\n\n\n\n<p>Increase the load by a few % each week. It is generally recommended to <strong>add less than 10% to reduce the risk of injury.<\/strong> Also, don&#8217;t be afraid to keep the same weight from the previous week if you don&#8217;t feel up to the higher load. It may be that you haven&#8217;t had a good night&#8217;s sleep or simply aren&#8217;t feeling your best. In that case, there&#8217;s no point in pushing it to the limit at all costs. <span style=\"color: #ff6600;\">[18] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Try the RPE method<\/h4>\n\n\n\n<p>Even the best program from a trainer may not be 100% suitable for you or respect your current state of mind. Each of us is different and we go through different phases. Sometimes we feel more tired and for women, the menstrual cycle plays a part. This is <strong>another reason why the Rating of Perceived Exertion (RPE) method<\/strong> is commonly used when increasing the workload and assessing progress. This is a scale from 1 to 10, with 1 being the lowest perceived exertion and 10 being the maximum you can lift for the exercise. If at the end of the set you feel you could still do 2 more reps, this is an 8 RPE. If even 1 more repetition would not be possible, you are at 10 RPE. <span style=\"color: #ff6600;\">[19-20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In your training plan, you can have three sets of six reps with RPE 8. This way you set a weight that you feel you still have two more reps to give after you finish six reps. However, the RPE method is not suitable for beginners. <strong>It is especially appreciated by<\/strong> <strong>advanced athletes who know their body well.<\/strong> As you increase the load, you can then add reps with a certain RPE each week or drop reps and increase the RPE from eight to nine, for example.<span style=\"color: #ff6600;\"> [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. You can also add more repetitions or sets<\/h4>\n\n\n\n<p>You can also get a new workout boost by adding extra reps or sets. This will <strong>increase the overall volume of your workout,<\/strong> which can have a positive effect on muscle growth in particular. Also, <strong>supersets<\/strong> are often used, in which, simply put, you combine two exercises. This could be a biceps lift, for example, which you follow up with triceps presses without a break. In this case, you are not increasing the load per se, but by skipping the break, you are<strong> increasing the intensity of the workout.<\/strong> As a result, it will be a new stimulus for your body to adapt to. <span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"When to increase weight for training?\" class=\"wp-image-415336\" style=\"width:843px;height:563px\" title=\"When to increase weight for training?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Periodisation_of_workouts\"><\/span>Periodisation of workouts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Breaking your training plan down into time periods will help you <strong>achieve both long and short-term <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/6-steps-to-iron-self-discipline-to-achieve-your-fitness-goals\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">goals<\/a>.<\/strong> You can take inspiration from professional athletes who typically train on plans broken down into cycles of varying lengths.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">These are divided into:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>long-term cycles<\/strong> (macro cycles, typically for several months to a year)<\/li>\n\n\n\n<li><strong>medium-term cycles<\/strong> (mesocycles, usually for a few weeks)<\/li>\n\n\n\n<li><strong>short-term cycles<\/strong> (micro cycles, usually for a week)<\/li>\n\n\n\n<li><strong>training units<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the planning itself, you then progress from long-term macrocycles to the training unit. Respect your goals, the current period and your personality. <span style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Don&#8217;t forget to take into account the need for rest in your training plan. It is not necessary to go 100% all the time with the idea that this is the only way you will get results. Feel free to include a <strong>deload week<\/strong> once every month or two, during which you reduce the load, the number of reps and even the number of sets. This will give you some rest and the next week you will probably notice that you are doing better strength-wise. <span style=\"color: #ff6600;\">[23] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Remember that <strong>full muscle<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-support-regeneration-using-a-massage-gun-and-other-tools\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>recovery<\/strong><\/a>&nbsp;<strong>after a strength load takes about 24\u201372 hours.<\/strong> Due to the time required for recovery, it seems advisable to exercise one muscle part approximately twice a week.<span style=\"color: #ff6600;\"> [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For inspiration on how to create a training plan, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Prepare a Good Training Plan &#8211; Tips, Workouts, Common Mistakes.&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>After reading today&#8217;s article, you&#8217;ll no longer be confused about what weight to load up on in your workout to get results. <strong>First, you&#8217;ll figure out your 1RM and calculate the ideal weight range<\/strong> <strong>and number of reps given your goals.<\/strong> If everything goes as it should, over time you&#8217;ll be able to increase your workload weight and move up again in terms of strength or muscle growth. But don&#8217;t forget about proper technique and sufficient recovery. If you also support your performance with a balanced diet, success is almost guaranteed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you have someone in your inner circle who doesn&#8217;t know how to train, don&#8217;t forget to share this article with them. These practical tips are sure to help them on their way to fulfilling their goals.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-and-testosterone-support-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What weight and number of repetitions should you choose if you want to build strength, muscular endurance or work on muscle growth? In today&#8217;s article, you&#8217;ll find a guide to setting the ideal training weight, and we&#8217;ll explain how to build muscle. <\/p>\n","protected":false},"author":129,"featured_media":415228,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6449,7181,7253,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-415973","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercise","9":"tag-muscle-mass-growth","10":"tag-strength-workout","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Much Weight to Lift for Muscle Growth, Strength or Weight Loss? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How much weight to lift and how many reps to do for muscle growth, strength or weight loss? Learn how much to load on your barbell and how to build muscle.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Much Weight to Lift for Muscle Growth, Strength or Weight Loss? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"How much weight to lift and how many reps to do for muscle growth, strength or weight loss? Learn how much to load on your barbell and how to build muscle.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-01-16T14:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-02T13:26:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"How Much Weight to Lift for Muscle Growth, Strength or Weight Loss?\",\"datePublished\":\"2023-01-16T14:00:00+00:00\",\"dateModified\":\"2024-05-02T13:26:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/\"},\"wordCount\":3937,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png\",\"keywords\":[\"exercise\",\"muscle mass growth\",\"strength workout\",\"workout\"],\"articleSection\":[\"Exercises and workouts\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/\",\"name\":\"How Much Weight to Lift for Muscle Growth, Strength or Weight Loss? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png\",\"datePublished\":\"2023-01-16T14:00:00+00:00\",\"dateModified\":\"2024-05-02T13:26:46+00:00\",\"description\":\"How much weight to lift and how many reps to do for muscle growth, strength or weight loss? Learn how much to load on your barbell and how to build muscle.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"How Much Weight to Lift for Muscle Growth, Strength or Weight Loss?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How Much Weight to Lift for Muscle Growth, Strength or Weight Loss? - GymBeam Blog","description":"How much weight to lift and how many reps to do for muscle growth, strength or weight loss? Learn how much to load on your barbell and how to build muscle.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/","og_type":"article","og_title":"How Much Weight to Lift for Muscle Growth, Strength or Weight Loss? - GymBeam Blog","og_description":"How much weight to lift and how many reps to do for muscle growth, strength or weight loss? Learn how much to load on your barbell and how to build muscle.","og_url":"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/","og_site_name":"GymBeam Blog","article_published_time":"2023-01-16T14:00:00+00:00","article_modified_time":"2024-05-02T13:26:46+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"20 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"How Much Weight to Lift for Muscle Growth, Strength or Weight Loss?","datePublished":"2023-01-16T14:00:00+00:00","dateModified":"2024-05-02T13:26:46+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/"},"wordCount":3937,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png","keywords":["exercise","muscle mass growth","strength workout","workout"],"articleSection":["Exercises and workouts"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/","url":"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/","name":"How Much Weight to Lift for Muscle Growth, Strength or Weight Loss? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png","datePublished":"2023-01-16T14:00:00+00:00","dateModified":"2024-05-02T13:26:46+00:00","description":"How much weight to lift and how many reps to do for muscle growth, strength or weight loss? Learn how much to load on your barbell and how to build muscle.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png","width":1200,"height":628,"caption":"Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/what-weights-should-you-lift\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"How Much Weight to Lift for Muscle Growth, Strength or Weight Loss?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/415973","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=415973"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/415973\/revisions"}],"predecessor-version":[{"id":565998,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/415973\/revisions\/565998"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/415228"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=415973"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=415973"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=415973"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=415973"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=415973"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}