Hypertrophy vs Strength Training: What Women Get Wrong About Reps and Weights
High Performance Health
Rep Ranges for Hypertrophy, Strength, Endurance
Guest cites Schoenfeld paper: hypertrophy 8–12, strength 1–5, endurance 15+ and frames training continuum.
Angela examines the intricacies of training for muscle strength, hypertrophy, and endurance, referencing a key paper by Brad Schoenfeld that outlines effective rep ranges for different fitness goals.
She discusses the importance of neuromuscular adaptation for beginners and suggest starting with bodyweight exercises before progressing to kettlebells and heavier weights, as well as the significance of tailored training programs, especially for women undergoing menopause, advocating for high-intensity interval training and heavier lifting.
WHAT YOU’LL LEARN:
- Training Ranges: Hypertrophy is typically achieved with 8 to 12 reps, strength with 1 to 5 reps, and endurance with 15 or more reps. It's important to follow a structured program to maximise results.
- Neuromuscular Adaptation: Beginners will experience significant improvements through neuromuscular adaptation, which involves learning proper movement patterns. Starting with bodyweight exercises like squats and pushups is effective.
- Progression: As individuals advance, they should gradually incorporate resistance training, starting with bodyweight exercises, then moving to bands, and eventually to weights like kettlebells for functional movements.
- Training for Life: Emphasis should be placed on training that prepares individuals for everyday activities, such as lifting children or carrying luggage, rather than just focusing on traditional weightlifting.
TIMESTAMPS
[00:00:46] Hypertrophy training explained.
[00:04:12] Training structure and methods.
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ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
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