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Repetitions: how much is too much?

My patients often ask me “how do I know when I should increase the weight I’m lifting or the number of repetitions I do?” This is an important question because lifting too much weight or doing too many repetitions can cause delayed muscle soreness or in the case of injury can cause more harm than good.

Generally, start a new exercise doing 10 repetitions, take a break and do 10 more (2 sets of 10 repetitions). Repeat this twice a day (for example in the morning and before bed).

A good rule of thumb when progressing exercises:

·         By the end of your set (10-15 repetitions) you should feel that you need a short break but are able to perform at least 2 sets.

·         If you can’t perform 10 repetitions you are lifting too much weight.

·         If after a break you still can’t perform your second set, you’re lifting too much weight. 

·         If at the end of your set of 10-15 repetitions you feel like you could do many more repetitions without needing a break, you may want to lift more weight.

·         If you have muscle soreness that lasts longer then a day, you’re lifting too much or performing too many repetitions.

 

Exceptions to the rule

The above rules work for most of us healing from injury but will change if you are training for something specific.  Running a marathon requires endurance.  Performing many repetitions at a low weight targets muscle fibers made for endurance. Alternatively if you need to lift something very heavy, strength is more important than endurance. Lifting heavy weights only a few times will target these muscle fibers. Talk to your Physiotherapist, Athletic therapist or trainer if you are looking for a training program to get back to performing your specific sport.

Posted via email from Northumberland Physiotherapy and Foot Care Centre's posterous