eFit Log Workouts & Routines

Ask the Expert (FAQs)

• How long should I rest between sets and reps?
  • For Strength and Power: 2–5 minutes between sets. Our trainer finds 3 minutes ideal for strength training! Allows full recovery for heavy lifting.
  • For Hypertrophy (Muscle Growth): 30–90 seconds. Ideally, 90 seconds. Maximizes muscle fatigue and stress.
  • For Endurance or Circuit Training: 15–60 seconds. For low weight, high endurance. Keeps heart rate elevated.
  • For General Fitness: 30 seconds to 2 minutes. Balances recovery and intensity.
• Is it better to lift heavy with low reps or lift light with higher reps?

  Both approaches have benefits, and the choice depends on your goals:

  • Heavy Weights, Low Reps: Builds strength and power by targeting fast-twitch muscle fibers.
  • Light Weights, High Reps: Improves muscular endurance and targets slow-twitch muscle fibers.

  For overall fitness, incorporating both styles into your routine can provide balanced results.

• Which should I perform first, cardio or weightlifting?

  It depends on your primary goal:

  • Cardio First: If improving cardiovascular fitness or endurance is your priority.
  • Weightlifting First: If building strength and muscle is your goal, as you’ll have more energy for lifting.

  You can also alternate depending on your workout focus for the day.

• What is progressive overload and why is it so important?

  Progressive overload involves gradually increasing the stress placed on your muscles during exercise. This can be achieved by increasing weight, reps, sets, or intensity. It’s crucial for continued muscle growth, strength development, and avoiding plateaus. While its a very important aspect of lifting weights, so is deloading. Deloading allows the body time to fully recover and maximize gains. It is helpful to have a deload week every 4-6 weeks. Reduce weight or volume during this week to allow your body to recover fully.

• Are rest days really that important?

  Yes, rest days are vital for recovery and preventing overtraining. During rest days, your muscles repair and grow stronger. Skipping rest can lead to fatigue, decreased performance, and an increased risk of injury.

• Why should I log my weightlifting workouts?

  Logging your workouts helps you track progress, identify patterns, and stay motivated. It allows you to set goals, monitor improvements, and ensure you’re applying progressive overload effectively.

Workouts and Routines