Training for Performance: How Heavy Should You Lift?

When you’re training to perform — not just to stay fit — how much weight you lift matters. It’s not about lifting as heavy as possible every session. It’s about lifting the right weight for the right goal.

Here’s the breakdown:

If you’re in a hypertrophy phase (building muscle size and durability), you’ll work with moderate to heavy loads — roughly 65–75% of your one-rep max (1RM). Aim for 8–12 reps per set, and keep rest breaks relatively short: about 45–90 seconds. You want enough fatigue to challenge the muscles, but still move with quality.

If you’re focused on maximal strength, the weights climb higher — around 80–90% of your 1RM — for lower reps (3–6 per set). Strength training demands longer recovery to hit high outputs, so your rest breaks should be 2–4 minutes between sets. Rushing strength work is a shortcut to missed lifts and poor technique.

If you’re training for power — sprinting faster, jumping higher, hitting harder — you’re lifting moderately heavy weights (70–85% of 1RM) but moving them explosively. Speed is the priority. Rest longer here too: 2–3 minutes between sets to make sure every rep is snappy and fast.

Experience level also matters. Newer athletes can lift lighter and still get strong quickly, focusing on technical mastery. Advanced athletes need to be more dialed in — managing intensity, volume, and recovery smarter to keep performance trending up without burnout.

Masters athletes, especially, benefit from structured lifting. Strength and power decline faster with age if left unchecked — but the good news is, with smart loading and proper rest, you can not only maintain but improve your performance for years to come.

Bottom line: Choose your weights based on your goal. Respect your rest periods — they’re part of the training, not a break from it. And above all, lift with focus and purpose every session.

Strength is built under the bar. Performance is built between sets. Train smart.

If you are eager to explore how working with a strength and conditioning coach can help transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au

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