Got weights? How to choose the perfect workout for your goals Got weights? How to choose the perfect workout for your goals
Centr Team
18 Sep 2019
Whether you’re punching it out with Tiffiny, HIIT-ing it with Luke 'til you HIRT, or supersizing your muscles with Torre, you’re going to be handling free weights at some point in a Centr workout. But each of these weighted workouts has a different purpose and can lead to different results.
Maybe you’re new to strength training, or maybe you’ve trained hard ‘n’ heavy for so long you don’t think light weights have any place in your workouts. Take a load off and let us and show off the strengths of each training style and why you might benefit.
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Tiffiny style: light weights, high reps
Bigger weights equals better workout, right? Well, imagine trying to complete a Tiffiny Hall workout with heavy weights. It would be pretty impossible.
Using light weights for high repetitions of an exercise is all about challenging and building endurance in the muscles – something that can’t be done with a heavier weight, because your muscles would fatigue too quickly.
Performing high reps at a low weight will engage your muscles for a period of time that takes them close to fatigue and draws upon as many muscle fibers as possible to complete the movement. This style of training increases your body’s ability to endure tension over time and creates long, lean muscle mass. The light weights also allow each move to be completed through a full range of motion, strengthening connective tissue as well as muscles, and maximising mobility.
Is it right for me?
These workouts are best for:
- An introduction to strength training
- An energized strength workout
- Creating a toned physique
- Creating lean muscle mass
- Training for a sporting event or endurance challenge
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Luke style: weighted HIIT/HIRT
If you’ve trained with Luke, you’ll know his HIRT sessions can really push you to the limits. But his goal isn’t to break you: the addition of weights to a HIIT workout is to maximize training efficiency and get more out of every session.
HIRT (high-Intensity resistance training) mixes loaded strength training, high intensity and short rest breaks to give you a fat-burning workout that also pumps muscles big time.
The idea of a HIIT/HIRT workout is to effectively target as many big muscle groups as possible while using a weight that forces you to work hard – in turn, building muscle strength and mass.
Is it right for me?
These workouts are best for:
- A beginner or intermediate exerciser ready to step up from bodyweight training
- Switching up your fat-burning routine from straight cardio
- Improving muscle strength and aerobic fitness
- Increasing muscle mass while losing body fat
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Torre style: heavy weights, low reps
If you’re looking for serious total-body muscle definition, Torre is your man. You’ll find heavy weights and low reps in Torre’s workouts because that’s the best way to build strength and increase neuromuscular adaptation (the efficiency of the brain in controlling, and thus strengthening, the muscles).
The basic explanation: lifting heavy weights makes small tears in muscle fibers because they are under stress. Your body's process of repairing these tears builds strength and power in the muscles.
Is it right for me?
These workouts are best for:
- Changing body composition to add noticeable muscle definition
- Building strength and power
- Maintaining hard-earned muscle while losing fat
Women worried about bulking up shouldn’t shy away, either. Because women typically have significantly less testosterone than men, they can use heavy weights to create lean muscle mass rather than increasing muscle size.
