Since completing the 12 week MUTU program at the beginning of June I have been lifting weights at home. For the last 4 weeks I’ve been exercising Monday-Thursday from anywhere between 30-60 minutes.
I am not following a lifting program currently but instead doing workouts that I find fun and challenging. And challenging to me today looks much different from a few years ago. I used to push myself hard, especially when teaching group fitness, but have learned I don’t need to do that to get a good workout. Ahhh, the wisdom that comes with age. I recently did a high reps/low weight workout and thought it would be fun to share on the blog.
BENEFITS OF HIGH REPS/LOW WEIGHT WORKOUTS
For high reps/low weight workouts you need to pick a weight that you can lift 15 times with good form. These workouts are a great way to build muscular endurance because your muscles will be constantly working without becoming fatigued. If you swim, run, or cycle this type of training would be great to incorporate into your lifting plan especially on days when you need a break from heavier lifting. You will however gain more lean body mass by lifting heavier weights more frequently so keep that in mind.
I find high reps/low weight workouts really fun because it changes things up, move at a quicker pace, and by the end I am usually a sweaty mess.
THE WORKOUT
I used 5 lb. and 8 lb. dumbbells for this workout. Be sure to adjust your weights accordingly. While this workout was not specifically programmed for postpartum or prenatal fitness it would make an excellent option for those of you who fall into these categories.
There are 3 different segments to the workout. Each segment is repeated 3 times before moving on. Be sure to maintain proper from and alignment. For the alternating lunge with squats you will step out into a lateral lunge return to starting position and squat and then perform a lateral lunge on the other leg. That is 1 rep. You may also add weight to this exercise as well as to the pile squats.
