01/18/2024
Let’s answer the question of how to find the right weight/load for you! 🤔
Proper load is so important so you do not waste your precious training time while strength training ⌚️ We want to find the weight that is just right- not to high, not too low.
The Repetitions in Reserve (RIR) system works well for the more complex lifts- squats, deadlifts, lunges, split squats, even calf raises! 🏋️♂️
AND, it is evidence-based from an article by Zourdos et al. in 2016 📔
1️⃣ If you are new to lifting: make sure to start with body weight and always progress your form before you start to add weight.
2️⃣ Typically, runners will find great benefits by finding a weight that allows them to do 8-12 repetitions of an exercise and feel like they have 2-3 reps left (RIR).
➡️ This may take a little bit of experimenting to find the right weight! Give yourself a range of 3 reps (10-12 reps) and when you find that you have 2-3 reps left, end your set there!
3️⃣ When lifting heavier, we want a weight that is at a higher intensity, so we want a lower RIR ➡️ Having 1 rep left for a set of 4-5 repetitions.
NOTE: Make sure to be more experienced with form and how it feels to lift heavier weights before progressing to higher weight, lower repetition sets.
4️⃣ NOVICE LIFTERS: Start low weight, high repetition. While being mindful of form, aim for 4-5 reps left in the tank for 12-15 repetitions.
This system will most certainly help you get into the right ballpark with weight ⚾️
As always, if you are having difficulty with form or finding the right weight, reach out and I would be happy to help get you on the right path! 🛣️
Disclaimer: This post is meant to be informative and educational. Seek out professionals to assist with your progression of strength training to make sure it is safe and effective!
