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.
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Reader Comments (3)
I came across your post while trying to find a source for fitness. This was a pertinent post. I truly appreciate your effort to inform us. Many thanks for sharing this! glad i came across this site. thumbs up! - Jaime
Very nice and informative article, let me share my fitness experience with dear readers. I used to be very fit and athlete, but with the passage of time I became lazy and developed a habit of eating and sleeping along with no exercise. Which deposited around 25 - 30 Kilo of fat into my stomach, face, legs and all over my body? Everyday when I looked in the mirror I had thought today I will start exercising, which was clearly a false promising to myself, again with the passage of time I realized now enough is enough I have to do something to get rid of this fat. So I stepped on to the thread mill and started running 40 Minutes everyday at 9 Miles per hour. Right after finishing a marathon every day I then take the free weight and start building my shoulders and biceps, chest and etc. 3 Days continues exercise and 2 days rest which continued over the period of 3 months and I have now lost 22 Kilo of fat and I have started to look young and energetic once again. I recommend everyone who is facing the same symptoms of fatness try to get fit, it is really easy and not difficult at all. Thank you
Wonderful post... Very informational and educational as usual!
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