Choose the right weights - Women's Health & Fitness

2. Choose the right weights
There’s no point nitpicking reps if you’re going to lift a weight that works against your goals. Lifting a half-kilo dumbbell the correct number of times is a bit like putting the iron on the right setting but not turning it on. Try a weight you can lift with correct form for the number at the bottom of your range (think six), but not more than the top of your range (12).

According to Cardio Haters’ Grant Lofthouse, who favours five sets of six reps, “When your body is forced to adapt to the increased demands of a heavier weight, it responds by building more contractile proteins within the muscle, which increases muscle density and muscle tone (myogenic tone).”