Thread: Weight training - strength vs endurance

I met a personal trainer who designed a program for me using free weights and gym equipment, so I can mix it up. She started me with high reps and low weights and I think I need to make some changes soon. In any case, I think the program I am on is more for endurance than strength (and I will confirm this with her when she gets back from vacation).

I am preparing for a summer dance intensive in August in which I will train for 6 hours for 6 days and where I will be using my legs extensively, and I don't want to fall over with fatigue or find myself unable to complete the workshop due to pain. Due to limited time, I wonder if I should be working on strength or endurance or do I really need both.

Any weight trainers on bhuz that have any suggestions?

Originally Posted by Miracles

I met a personal trainer who designed a program for me using free weights and gym equipment, so I can mix it up. She started me with high reps and low weights and I think I need to make some changes soon. In any case, I think the program I am on is more for endurance than strength (and I will confirm this with her when she gets back from vacation).

I am preparing for a summer dance intensive in August in which I will train for 6 hours for 6 days and where I will be using my legs extensively, and I don't want to fall over with fatigue or find myself unable to complete the workshop due to pain. Due to limited time, I wonder if I should be working on strength or endurance or do I really need both.

Any weight trainers on bhuz that have any suggestions?

I'd say you need to work on endurance (just given the time span of 6 hours per day) as well as cardiovascular endurance. That would mean high reps/low weight. Don't neglect the stretching, incorporate a stretching series, either athletic or pilates or yoga will do the trick

Even if you are training for endurance, your training should still be progressive -- you should be increasing your weights over time. If you started out doing a particular exercise with 10 lb dumbells, you should at some point be increasing to 12.

Personally I think it is always better to diversify your exercise portfolio -- train for strength and endurance. Have some workouts that feature higher reps and some that feature lower reps.

Just out of curiousity, what do you mean by high reps/low weight? Can you give a couple of examples of the exercises you are doing, the rep # and the weight?

Thanks for the feedback so far. At home, I'm doing lunges, squats, crunches etc. 15 to 20 reps. Mosty 3 to 4 sets (a few only 2 or 5 sets). Using 10 lb dumbells for a few.

At the gym, I started with 2 sets of 15 reps. The 2nd week, I decided to add a 3rd set. The weights range from 25 to 125 pounds. I don't remember the names of all the equipment, but I can describe them. The 2 leg press, I started with 125 lbs (my approximate weight). The leg curls/extensions, about 30 - 35 lbs. The one that pulls and pushes the legs together, 40 and 55lbs. The abdomin crunch 25 lbs and the lower back, I think I'm doing somewhere between 35 and 50.

I am doing stretches too for flexibility. And I'm jumping rope. And, I'm dancing 4-6 hours per week.

I started at home about 4 weeks ago and I started at the gym 1 week ago. And I yet to feel any soreness. My husband thinks I'm not doing enough weights. But my trainer and a few articles on the web say you don't necessary need to feel pain to gain. I hope I have not waisted my time the last 4 weeks.

Huh, 15 reps seems like an average number of reps to me but I think it may depend on yr fitness level.

Did you start with your trainer a week ago? Then it is def. too soon to pass judgement on the program. And I second Kina's post.

Well even if you are training for endurance, if you aren't feeling even slightly tight the next day then it is time to up the weight or add another set till you feel the burn.

Originally Posted by HubicRuzz

Well even if you are training for endurance, if you aren't feeling even slightly tight the next day then it is time to up the weight or add another set till you feel the burn.

I agree. It is good, however, to ease into a program and let your body adjust, but once you are eased in, you should be feeling some mild soreness the day after a workout. So for that reason, you haven't been wasting your time, you've been preparing yourself to do more, but now is probably the time to start progressing

If you are doing 15 reps, then by 12 or 13 you should really be feeling near exhaustion, and the 15th should feel like the absolute last rep you could possibly squeeze out. When you no longer feel that way, and doing 15 is no big deal, up the weight a little.

Originally Posted by ssipes

If you are doing 15 reps, then by 12 or 13 you should really be feeling near exhaustion, and the 15th should feel like the absolute last rep you could possibly squeeze out. When you no longer feel that way, and doing 15 is no big deal, up the weight a little.

I 2nd this. In this case, your strength-training program is ALSO conditioning you for endurance. To ensure that you get some endurance training in there, do some plyometrics as your warm-up before strength-training. For example, jumping rope to increase your heart rate, followed by stretching, prior to strength-training.

As a former trainer (it's been at least 5 years since I have trained anyone) a lot of the info you are getting here is good. You need to talk to your trainer though. Your trainer should have done an assesement of you abilities and levels. Did you talk with your trainer about your goals and the intensive workshop you are attending. The more info the trainer has the better they can set up a good program for you. You should feel some fatigue after your workouts, some soreness, and increasing weight and reps as your go along is important. I know nothing about you so I don't want to give you any specific advise or info.