29/07/2026
How should I lift to build muscle?
It’s one of the questions I’m asked most in the gym.
The answer? Heavier than you think… but not so heavy that your technique falls apart.
The goal isn’t to chase a certain dumbbell weight. The goal is to choose a weight that challenges you.
☑️ Your last 2-3 reps should feel tough.
☑️ You should still be able to maintain good form.
☑️ By the end of the set, you should feel like you couldn’t do many more reps.
If you finish a set thinking, “I could have done another 10 reps,” it’s probably time to increase the weight.
Here’s something many people don’t realise…
🏋️ Your body recruits muscle fibres as it needs them. The closer you get to fatigue, the more powerful muscle fibres are called into action—the ones with the greatest potential for strength and muscle growth.
And don’t get too caught up in the “perfect” rep range.
Research shows you can build muscle with anywhere from around 6 to 25 reps, provided you’re taking the set close enough to fatigue. Whether you prefer lifting heavier for fewer reps or lighter for more reps, both can be effective.
The key is simple:
💪 Challenge your muscles.
💪 Keep your technique solid.
💪 Progress over time.
Remember, your muscles don’t know the number on the dumbbell—they only know the effort you’re asking them to produce.
Stop lifting what feels comfortable… start lifting what helps you become stronger. ❤️
ProgressNotPerfection
