It is very important to choose the right weight when exercising. Generally speaking, 1RM-5RM is the best choice for muscle strength. To exercise muscle strength, weight training should adopt a mode of greater weight and fewer repetitions; 6RM- 12RM is the best choice to increase muscle volume, which can be used to increase muscle volume and girth. 15RM or above is the best choice to develop muscle endurance: to exercise muscle endurance, we should adopt a mode with lighter weight and more repetitions.

In addition, the concept of "1RM" can be used to select the appropriate training weight. 1RM refers to the standard for judging the maximum absolute strength of muscles, that is, "the maximum weight that can be lifted at one time". If a weight can be completed 8 times, then the weight is 8RM. So when choosing the weight, you can refer to your own value 1RM to determine what kind of training weight to choose.