🏋️‍♀️"The Ultimate Guide to Maximizing Your Results with Resistance Training"

Why Resistance Training Matters

Not many people prioritize resistance training, and instead, we tend to:

• Walk, jog, or do group classes

• Socialize more than train at the gym

• Follow advice from friends or social media rather than personal goals

The result? Hit-or-miss workouts that rarely give the results we want.

Resistance training is essential for:

• Building strength and muscle tone

• Improving bone density and joint health

• Boosting metabolism and fat loss

• Increasing endurance and functional fitness

How Many Reps Should You Do?

Your goals determine your rep range:

Goal	Recommended Rep Range	Notes
Power	1–3 reps	Rarely recommended; high risk for injury
Muscular Strength	4–6 reps	Focuses on size and strength; monitor joints
Strength/Stamina	12–15 reps	Builds energy stores in muscles and moderate strength
Muscular Endurance	20–25 reps	Improves mitochondria, endurance, and supports fat loss

💡 Tip: Even if your main goal is power or endurance, mixing in other rep ranges strengthens joints, bones, and muscles in new ways. Variety = growth.

How Much Weight Should You Lift?

Choose a weight that allows perfect form for your chosen rep range.

• Example: Doing 10–12 reps for stamina? Pick a weight you can lift 10 times with good form, but not 11.

• Once you reach the top of your rep range with perfect form, increase the weight.

💡 Muscle differences:

• Larger muscles handle heavier loads

• Exercises closer to the core tend to allow more weight

• Example: Bicep curls vs. tricep flys — curls will usually be heavier

Suggested Training Split for Beginners

A 3-day split is ideal for building a base of muscular endurance and strength/stamina before advancing to heavier strength or power work.

Example:

• Day 1: Chest & Back

• Day 2: Rest

• Day 3: Legs & Abs (quads, hamstrings, glutes, calves)

• Day 4: Rest

• Day 5: Shoulders & Arms (biceps & triceps)

• Day 6: Rest

• Day 7: Rest

💡 Beginners should focus on form, control, and consistency rather than lifting the heaviest weights possible.

Will Resistance Training Help You Lose Weight?

Absolutely. While cardio burns calories in the moment, resistance training boosts metabolism, builds lean muscle, and helps you burn more calories at rest. Pair with a balanced diet, and you’ll see both toning and fat loss.

Final Fry Thought 🍟

Resistance training isn’t just for bodybuilders — it’s for anyone who wants strength, confidence, and a healthy, functional body.

Start with the right rep ranges, lift weights that challenge but don’t compromise form, and watch your results multiply — strength, stamina, and even fat loss.