Why are we here?

We all head to the gym for different reasons.  What we do there depends on what those reasons are.

At first, pretty much all of us need to establish a base level of cardio ability.  The good thing about cardio exercises is that most of them are not technically difficult.  We all know how to walk.  Most of us can ride a bike or figure out an elliptical trainer without straining the brain.  Those of us with the dance gene or a well-developed sense of humor can check out Zumba class or hip-hop fusion.  The classes help deal with the downside of most cardio exercises:  they get a little dull.  If classes are not good for us, we can cope with the boredom via interval training, loud music, or gym television.  I don’t recommend reading because it is very hard to read when we are working out hard enough to be effective.  (However, if we are choosing between reading on the couch or reading while pedaling slowly on an exercise bike, the latter choice produces bonus points, even if it is closer to “activity” than “exercise.”)

Once that baseline cardio fitness habit is established, we have choices.  We all need to do some weight training to maintain or increase our lean body mass, to bump up our metabolisms, and to keep our bones good and dense.  Some of us are interested in Big Muscles.  Others want to Lift Big Things.  Others just want more shapely arms in our tank tops or a cuter behind in our jeans.

The Lift Big Things crowd will train by doing short sets of heavy weights, working to increase the one-rep maximum weight (which is the heaviest thing we can lift a single time).

The Big Muscle folks will do medium-rep sets of fairly heavy weights, usually weights we can do 10 to 12 reps with.

The Shape set will work with lighter weights in sets of 10 to 20.

Plan accordingly!