I lift heavy weights on my own a couple of times a week. I get a little sore but nothing too bad. I also take a weight lifting class. Can you tell me why the lighter weights I use in the weight lifting class kick my butt? I get sore for three days!
Monday, February 8, 2010 at 01:09PM
You are experiencing the difference between weights that build muscle strength and weights that build muscle endurance. If you use weight machines or free weights on the weight floor and it takes you 8 to 12 repetitions to get to fatigue, you are probably using fairly heavy weight. In your weight lifting fitness class the weight is limited to smaller and lighter plates or dumbbells so people tend to use many more repetitions to get to fatigue. If you want to build muscle strength, you use heavier weight and fewer repetitions until you fatigue. For endurance and to overcome fatigue, use lighter weights and more repetitions. This builds long lean muscle that tends not to fatigue very quickly. This is especially important for cyclists and runners. For best results, mix it up and be sure to give yourself time to recover so your muscles have time to repair themselves.




