To get good fitness results, weights have to be chosen in the right range, which in turn depends on which type of strength you want to train.

The first thing to know is the unit of weight, rm, which means the maximum number of reps at the rated weight, e.g. 9kg10rm, which means a maximum of 10 reps at 9kg. Secondly find out what you want to practice.

Firstly, try to choose a weight between 6-15rm if you want to build muscle growth

Because muscle growth depends on the level of muscle destruction, to get the perfect level of muscle destruction you need to train with the right weight and the right number of reps. And many professionals state that the weight trend of 6-15rm has the best effect on muscle tearing, so it is in this range that you choose weights if you want muscle growth.

Secondly, choose weights above 15rm if you want to train for super endurance

This is because if you want to build super endurance, you need to get the most out of your red muscles. The anaerobic capacity of the red muscles is very high and the efficiency of energy conversion is very high, which is the main source of endurance. And numerous training veterans have shown that weights above 15rm are the most important factor in promoting the growth of endurance and fibre distribution. A word of caution here though, it is your red muscles and not your white muscles that are to be trained. The fact is that the white muscle, with its faster arousal and thicker fibres, is the main source of explosive power. And red muscle is the main source of endurance. Isn't it easy to tell the difference when you look at it this way?

Thirdly, if you want absolute strength, you can choose a 1-5rm counterweight

This is because absolute strength comes partly from the dimensionality of one's muscles, and partly from the penetrating ability of one's muscular nerves. Compared to the two, the penetration of the muscular nerve is significantly higher than the muscular latitude. Therefore, a weight of 1-5rm is the most suitable.