When it comes to fitness, there are various ways to train, each with its own purpose and recommended weights. Here is a simple guide to help you understand the differences and select the right weights for your goals.

Metabolic Conditioning (MetCon)

What is it: High intensity workouts that boost your cardiovascular endurance and calorie burn.

What do you do: Bodyweight moves, Compound exercises (an exercise that uses many muscles groups), combined with cardio exercises performed in circuits or intervals. The focus is to move quickly and efficiently.

Strength Training

What is it: Exercises designed to increase muscle strength and power.

What do you do: Lifting heavier weights with fewer repetitions. Think squats, deadlifts, bench presses. Choose heavier weights that challenge you for 3-8 reps depending on your experience. The goal is to lift enough to make the last reps difficult to maintain good form.

Resistance Training

What is it: Any exercise that uses resistance to work your muscles, including lighter weights, resistance bands, or bodyweight.

What do you do: High-rep sets for endurance and toning, such as bodyweight squats, band rows, or light dumbbell curls. Use lighter weights with 12-20 reps.

Choose your weights based on the goals you want-lighter weights for endurance and Metcon, heavier for strength- and gradually increase as you get stronger. The right weights help you train safely and effectively, whether you’re aiming to burn calories, build muscle, or tone your body.

Enjoy See YOU in the gym.

Please email me with any questions you have about training or for a training program.

elizabeth@thehouseofobrien.com