It can be hard to know which weight to pick up for any given strength exercise.
And the heavier weights can be scary for a lot of women, especially if you haven’t used them before!
We already know that for women over 40, strength training is one of the BEST ways to improve bone density, boost metabolism, and keep joints healthy.
But how can you be sure the weight you’re picking up is going to be effective?
Well, luckily we can take the guesswork out of it all with a simple measure called Reps in Reserve (RIR).
RIR = how many reps you could have done at the end of a set.
Basically, if you can easily bang out reps without feeling challenged, your body isn’t getting the signal it needs to get stronger.
➡️ If you always have 4+ RIR at the end of a set, or you need to do HEAPS of reps to feel challenged, it’s time to increase the weight or choose a harder variation!
Lifting appropriately heavy helps prevent muscle loss, keeps your metabolism humming, and supports long-term strength.
So… are your weights heavy enough?