09- How to Know if You're Lifting Heavy Enough

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"How to Know If You're Lifting Heavy Enough"

Episode Highlights:

1. Understanding "Heavy":
   • Discussion on how "heavy" varies for each individual.
   • Importance of personalized strength levels.
2. Three Key Ways to Determine Proper Weight:
   • Reps and Fatigue:
     • Explanation of sets and reps.
     • Signs that your weight might be too light or too heavy.
   • Rate of Perceived Exertion (RPE) Scale:
     • Description of the RPE scale (1-10).
     • Ideal target: 7-8 on the RPE scale.
     • Concept of Reps in Reserve (RIR).
   • Trial and Error:
     • Importance of experimenting with different weights.
     • Using feedback to gauge strength and adjust accordingly.
3. Practical Tips:
   • How to choose the right weights.
   • Adjusting reps and weights when gym equipment is limited.
   • Emphasis on safety, form, and progressive overload.

Closing Remarks:

• Recap of key points on assessing lifting weights.
• Encouragement to embrace the trial and error process.
• Importance of safe and progressive training.

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